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WODs

CrossFit WOD, February 4, 2021

By January 31, 2021No Comments

Kon Karne

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon (3 Rounds for reps)
9 Min EMOM:

Min 1 – 10 Single Leg Glute Bridge (5/5)
Min 2 – 10 Half Kneeling DB Press (5/5)
Min 3 – :30 Forearm Plank

* Slow and controlled. Add weight to hip to spice it up.
** Knee down is pressing side. Same weight all 3
*** Nose over top of your thumbs. Hips in line with shoulders

Metcon
Kon Karne (AMRAP – Rounds and Reps)
10 Min AMRAP:

15 American KBS 53/35#
:30 Pike Handstand Hold
15 Hollow Rocks

Rx+ = 70/53# + Handstand Hold on Wall

* STIMULUS * Aim to stay unbroken for your KBS. Challenge yourself on the HS hold. Quality hollow rocks. Modify as needed

Mods –
1.) KB weight
2.) Box height/Feet on Floor
3.) Modify hollow rock

Extra Work