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WODs

CrossFit WOD, May 21, 2019

By May 19, 2019No Comments
AlphaQ

Warm-up
Warm-up
Coach’s Choice

Metcon
AlphaQ
4 Min AMRAP:
20/17 Cal Bike
20 V-ups

: 3 Min Rest :

4 Min AMRAP:
20/17 Cal Row
20 KB Sumo Dead High-pull 53/35#

: 3 Min Rest :

Repeat both AMRAP’s

* Score is completed reps each AMRAP.
** Each AMRAP done twice

Scaling – 1.) Tuck-ups/Sit-ups 2.) KB weight

Extra Work
GHD Situps (3 x 10-15)
Metcon
Work on Handstand progression between GHD sets. (Hold on wall, kick one foot off wall, negatives, HS walks)
May Challenge Week 3
1 Min AMCAP:

SkiErg