WODs

CrossFit WOD, May 13, 2019

By May 12, 2019 No Comments
The Hollow

Warm-up
Warm-up
Coach’s Choice

Metcon
The Hollow
24 Min EMOM:

Min 1 – 8 DBall over Shoulder
Min 2 – AMCAP Air Bike
Min 3 – REST
Min 4 – 15 V-ups
Min 5 – AMCAP Air Bike
Min 6 – REST

Rx = 70/50# DBall
Rx+ = 100/70# DBall

* Score is accumulated calories each Bike round
Scaling – 1.) DBall weight 2.) Tuck-ups/Sit-ups

Extra Work
May Challenge Week 2
1 Min AMRAP:

Box Jumps 24/20"

Metcon
Perform the ROMWOD of the week!

Either after class or at home.