Wednesday CrossFit
Strength
Floor Press (5-5-5-5-5)
5 sets of 5 reps building in weight for first 3 sets then same weight across. Can use DB or BB.
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
25 DB Floor Press (35/25)
25 Plate Ground 2 OverHead (35/15)
25 Ring Row
25 DB Floor Press (35/25)
25 Plate Ground 2 OverHead (35/15)
25 Ring Row
At-home WOD
Metcon (Time)
6 RFT
25 Wide Grip Push Ups
20 Strict Seated Bicycle Kicks
15 High Jump Burpee
60 Second Hand Stand Hold
25 Wide Grip Push Ups
20 Strict Seated Bicycle Kicks
15 High Jump Burpee
60 Second Hand Stand Hold
Push Ups – hands outside shoulders, keep elbows tucked close to body, even with widened hand placement.
Strict Seated Bicycle Kick – FULLY extend one leg while reaching opposite elbow to bent knee.
High Jump Burpee – Reach high for the sky when you jump off the ground.
Handstand Hold – feet and knees together. Point toes to sky. Keep dogs and small children out of possible fall-zone 😉
Strict Seated Bicycle Kick – FULLY extend one leg while reaching opposite elbow to bent knee.
High Jump Burpee – Reach high for the sky when you jump off the ground.
Handstand Hold – feet and knees together. Point toes to sky. Keep dogs and small children out of possible fall-zone 😉
Author post
clickscrazy March 17, 2020
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