CrossFit WOD, May 13, 2020

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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

05.21.22 Metcon (Time) 50-40-30-20-10 Calorie Row Ab-mat Sit-Up Burpee

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint

6am – 6pm

7am – 5pm