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CrossFit WOD – Thursday June 4th, 2020

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Warm-up (No Measure)

1 ROUND

1:00 Single Unders

20 Alt. DB Shoulder Press

15 Tuck-ups

Into…

1 ROUND

:45 Single Single Double Under

15 Single DB Push Press

10 Kip Swings

Into…

1 ROUND

:30 Double Unders

10 Push Press

10 Knees to Chest

Workout

Metcon (4 Rounds for time)

4 SETS

50 Double Unders

15 Push Press (95/65)|(75/55)

10 Toes to Bar

-1:30 Rest b/t Sets-
PART II – For today’s workout the goal is to find a good time on the first set and try to match or beat that time the following sets. Quick and smooth reps on the Push Press and Toes to Bar. Focus on controlling your breathing to not let your heart rate go too high. Use the rest to bring your breathing back under control and focus on better movement the next round.

Grey Level Test (Time)

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Finisher + CFPMOBILITY

Low Heart Rate Cardio of Choice 5 Minutes

https://vimeo.com/423799503/8cddf05d88