W.O.D. Surprise workout Today’s workout will be programmed with yesterday’s open workout taken into account
W.O.D. CrossFit Open WOD 21.3 For full workout details, visit games.crossfit.com
W.O.D. Game or Relay: Sandbag Bear Hug Carry Down 3 Sandbag Cleans Over Box Sandbag Bear Hug Carry Back then 15 min @easy pace on a Machine @ 3:00 & 9:00, perform 12 Body Weight Step Ups + 1 Arm Farmer Carry/side @6:00 & 12:00, perform 5-10 Strict Toes to…
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder Series Strength: RDL 3x10 @31X1 DB Bench Press 3x10 @31X1 Pause Ring Rows 3x10 Conditioning: Partner WOD 3 sets each: 200m Run 20 KBS 10-30 Push ups Alternate rounds
Skill: Bar Muscle Up Conditioning: 20 min EMOM: 15/10 Calories on a Machine 6 Clean & Jerks 20-60 Double Unders # Bar Muscle Ups/Burpee Pull ups Rest
Warm up - 10 min: 8 ATG Split Squats/Leg 60 sec Close Grip Bar Hang 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank w/ Starfish Side Plank Strength: Back Squat 3x5 @33X1 3 sets: 1 Arm Press x 10 + Overhead Carry /side Strict Pull Ups 3…
W.O.D. Surprise Workout Today’s workout will be programmed with yesterday’s open workout taken into account.
W.O.D. CrossFit Open Workout 21.2 For full workout details, visit games.crossfit.com Reminder: If you are signed up to compete, we will be running through heats of the workout beginning at 4 pm and ending once everyone has gone. Let's have fun and crush it!
Game Class choice or Obstacle Course: Farmer Carry Down 2 Burpee Box Get Overs Farmer Carry Back Sandbag Bear Hug Carry Down 1 Rope Climb/Rope Pull Sandbag Bear Hug Carry Back Conditioning: 20 min @ easy pace: 200m Easy Row/Jog 12 Body Weight Step Ups 30-60 sec Handstand Hold or…
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder Series Strength: RDL 3x10 @31X1 DB Bench Press 3x10 @31X1 KB 1 Arm Row 3x10/arm Conditioning: Partner WOD - 3 sets each: 21 Russian Kettlebell Swings 15 Ring Rows 9 Dips/Box Dips Alternate…