Warmup
50 double unders
3 rounds
10 presses 45/35
10 squats
10 push ups
Wod
3 min handstand hold
100 squats
50 foot handstand walk
100 squats
30 handstand pushups
**some scaling may be needed, perform the holds in the same method that you use for your handstand pushups, …
***The CrossFit games open 2020 begins tonight! The first WOD will be released tonight at 8:00pm, we will be at McGowan’s watching on my IPad. Please signup and come by and watch. To signup, go to games.crossfit.com
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 sec bottom of …
Warmup
400m row
3 rounds
10 jumping jacks
10 squats
10 ring rows
2 min rest
Wod
Overhead squats
5-5-5-3-3-3-1-1-1
warmup
400m run
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 push ups
2 min rest
Wod
4 rounds
60 double-unders
30 KB swings 53/35
15 burpees
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlifts
10-10-5-5-3-3-1-1-1-1
Open gym 2-3
In teams of two,
50 wallball shots 20/14
50 pullups
35 wall ball shots 20/14
35 pullups
20 wall ball shots 20/14
20 pullups
**one team member works at a time, one team member will “rest” in a stress position.
While wallball shots are being done, the partner will …
Warmup
500m row
3 rounds
10 medball deadlifts 20/14
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
4 rounds
400m run
200m farmers carry 50/35 dbs
Warm up
50 double unders
3 rounds
10 lunges
10 SDLHP 45/35 (barbell)
10 burpees
2 min rest
Wod
3 rounds
30 seconds of power cleans, 30 seconds rest
25 seconds of power cleans, 35 seconds rest
20 seconds of power cleans 40 seconds rest
15 seconds of power …
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest
Wod
21 back squats 185/135
42 abmat situps
15 back squats 185/135
30 abmat situps
9 back squats 185/135
18 abmat situps
** The CrossFit Games Open is …