CrossFit- June 3, 2020

 In WOD
Wednesday

Warm-up
MOBILITY
Kettlebell Calf Smash: 1-2 Minutes Each Side

Child’s Pose on Kettlebell: 1-2 Minutes

Kettlebell Pec Smash: 1-2 Minutes Each Side

ACTIVATION
30-20-10
Calorie Machine
Alternating Box Step-ups (Split Reps Between Legs)
Russian Kettlebell Swings
Air Squats

Metcon (Time)
Fitness
For Time:
50 Plate Ground to OH (25/35)

"2-2-2-3" Intervals Style
60 Single Unders
5 Burpee to Plate
Max Devil’s Press

Metcon (Time)
Performance
For Time:
50 Devil’s Press (50’s/35’s)

"2-2-2-3" Intervals Style
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press

DESCRIPTION
This workout consists of 4 short and fast intervals
The first three intervals last for 2 minutes, with the final lasting 3 minutes
There is 2 minutes of rest between intervals
After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
Your workout will continue until you have finished 50 total Devil’s Press
As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
Record the total time (including rest) it takes to complete the 50 reps
If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

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