CrossFit WOD, June 7, 2021

by | Jun 5, 2021 | WOD

AGOQ 21.1

Workout
AGOQ 21.1 (Time)
– RX –
5 Rounds For Time:
15 Handstand Push-ups
15 DB Shoulder-to-Overhead (50/35#)
15 Calorie Row

– Time Cap = 20:00
– Use two DB’s for the shoulder-to-overhead

– LEVEL 2 –
5 Rounds For Time:
8 Handstand Push-ups
15 DB Shoulder-to-Overhead (35/25#)
12 Calorie Row

– LEVEL 1 –
5 Rounds For Time:
5 Push-ups
15 DB Shoulder-to-Overhead (15/10#)
12 Calorie Row

Accessory
Metcon
Accumulate:
30 False Grip Strict Pull-ups

Stretching
Metcon
2 Sets:
1:00 Calf Stretch / Side
1:00 Wrist Extension Stretch / Side

Extra Work
Metcon (Weight)
– STRENGTH 1 –
Every 2:30 x 6 Sets:
4 Back Squats
Metcon (Weight)
– STRENGTH 2 –
For Load:
10-8-6-4-2
Bench Press
– Find heavy double
Metcon (Time)
– ENGINE 1 –
Every 3:00 x 6 Rounds:
400m Run
Metcon (AMRAP – Reps)
– ENGINE 2 –
Every 3:00 x 6 Rounds:
On a 2:00 Clock:
12/8 Calorie Row
12 Burpees Over Bar
Max Russian KB Swing
– Rest 1:00