SATURDAY WOD June 1, 2019

31
May

SATURDAY WOD June 1, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Full Body CARs Routine

Followed by…

Static (Pronated) Hang x 30 seconds
Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10
Broad Jumps x 5-10

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (95/65 lbs)
10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

CrossFit WOD
FITNESS

Warm-Up.
Full Body CARs Routine

Followed by…

Static (Pronated) Hang x 30 seconds
Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10
Broad Jumps x 5-10

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells
5 Strict Pull-Ups

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 strict pull-ups, then Partner B does 25 mountain climbers…and so on.

BootCamp WOD
BUILD 360

Coach Choice