CrossFit WOD

Thursday

By July 10, 2019 No Comments

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)


Play a Game!

Then…

2 ROUNDS FOR QUALITY
4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)


TABATA
8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)
TABATA 2 — Push-Ups
TABATA 3 — DB Bent Over Row (35/25)|(25/15)
TABATA 4 — Slam Ball (20/15)|(15/10)
TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)


“SUNS OUT, GUNS OUT”

3 SETS
12/12 Concentration Curls

-Rest as Needed b/t Sets-