4/29/20 - WOD and Description

1. Warm up: 2 rounds - 30 seconds per

Prone Angels

Plank shoulder taps

Wrist stretch

Low push up hold

Sit ups

2. Strength- 4 sets for quality

Seated Z Press - 8 each arm

Farmers Carry - 60 seconds - Switch at 30 seconds if you only have 1 DB or KB

Hollow Holds - 60 seconds

3. Metcon - 12 Min Amrap

3 Pike Push ups

3 Pull ups or Rows

6 Pike Push ups

6 Pull ups or Rows

Increase by 3 reps each round


Topic: CrossFit MXL Virtual! Start Time : Apr 29, 2020 09:28 AM Meeting Recording: https://us02web.zoom.us/rec/share/vPRUdJqozlxOZK-Qz0DaVb5iPNTleaa81CIXrKAJzkmbHhPu7Iqs6aFdQLqwaQFz


4 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo