CrossFit WOD, May 13, 2020

Home / CrossFit WOD, May 13, 2020

WOD for 5.13.20

Warm-up

General Warm-Up #1

3 Rounds
Bike 15/10 Calories
5 World’s Greatest Stretch
5 Open Books Per Side
5 Hip Crossovers/side

Workout Of The Day

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

60 Burpees
50/35 Calorie Bike
40 Push Press (95/65 lbs)

Round Goal = 2

Social Distancing WOD

Metcon

"Butt Stuff"
5 Rounds
100m Walking Lunge
20 Frog Reverse Hypers
15 Single Leg Hip Trust/side
10 Side Planks with Leg Raise/side

Here is what a Frog Reverse Hyper is

Recovery

Warm-up

Glute Medius Smash x 2:00/side

42221 Workout Of The Day Metcon (Calories) 4 x In 3:00 35 Wallball Shots with remaining time MAX

42121 Strength Push Press (5 x 1 @ 90%) Conditioning Metcon (Time) 5 Rounds For Time 3 Power

(404) 370-1763

6am – 6pm

7am – 5pm