WODs

CrossFit WOD, May 23, 2020

By May 21, 2020No Comments

COVID Open 20.8

Warm-up
Warm-up
100m Run/ 100m Row/ 300m Bike
30 Sec Lizard, each leg
10 Hip Circles, each leg/direction
30 Sec Plank Hold
10 Plank Shoulder Taps
30 Sec Pike or HS Hold
10 Pike/HS Shoulder Taps
10 Hamstring Holds
10 RDLS
8 Deadlifts
10 Air Squats
10m Broad Jump

Metcon
COVID Open 20.8 (AMRAP – Rounds and Reps)
20 Min AMRAP

200m Run/ 250m Row/ 600m Bike
10 Deadlifts
15 Handstand Shoulder Taps
20m Broad Jump

Barbell = 135/95#
Dumbbell = 50/35#
KB = 53/35#

Rx = Pike Shoulder Taps

* STIMULUS * Unbroken deadlifts. Pace your runs. Break up your taps. Full squat and extension on broad jumps. Use a pair of DB or KB if no Barbell for the Deadlifts.

Mods –
1.) 2 mins of cardio
2.) Deadlift weight
3.) Plank shoulder taps
4.) 10 Tuck Jumps

Extra Work