CrossFit WOD

Tuesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


3 Rounds with a single light DB…

3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row

Skill

Metcon (No Measure)


ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development

Workout

Metcon (Time)


ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time

Immediately into…

FOR TIME*
35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)


“SUNS OUT, GUNS OUT”

3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl

-Rest as Needed b/t Sets-