CrossFit WOD, September 2, 2021

by | Aug 31, 2021 | WOD

Thursday, September 2nd 2021

Warm-up
A. General
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Reverse plank

B. Specific
8mins rotating movements, of:
15 sec on/15 sec off
1. Lying flutter kicks
2. Banded W pulls
3. Hollow rocks
4. Push-up to downward dog

Gymnastics
Metcon (Time)
Plank challenge

3-2-1 go, which member in the class can hold the elbow plank the longest.

TC: 15mins
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press 75/55lbs
Box jumps 24/20"

KG: 35/25
Score: Rounds + reps

Scaling options
Beginner
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press @light
Box jumps @low

Intermediate
AMRAP 15 mins
3,6,9,12,15, ect…
Strict press @55/35lbs
Box jumps @20"

Extra Accessory
Metcon
3 rounds
8 Nordic curls (3sec eccentric)
60 sec Banded Step-ups (banded march style)
Rest 90-120 seconds