TUESDAY WOD June 18, 2019

17
Jun

TUESDAY WOD June 18, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 25/20 Calories of AD Pro Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

CrossFit WOD
FITNESS

Warm-Up.
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Waiter Carry) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 25/20 Calories of AD Pro Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

BootCamp WOD
BUILD 360

Coach Choice