CrossFit Workouts

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

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

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 😉

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clickscrazy March 17, 2020

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