Crossfitness WODS: Week of May 10, 2021

Monday

PART A
Sargon Hill Runs

PART B
10-20-30-20-10 reps/cals
Row Cals
Push Press
Hanging Knee Raises

Equipment: Running shoes, Rower, Barbell

Tuesday

PART A
EMOM for 21 minutes rotating movements:
10/7 Bike Calories
10 Box Jumps or Box Jumps
15 Abmat Sit-Ups

This should be a sprint on the bike! 🙂

Equipment: Bike, Box, Abmat

Wednesday

PART A
Deadlift 6 x 6
(Increase weight as appropriate)

PART B
Buy-In: Run 800m
6 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
Cash Out: Run 800m

Equipment: Barbell, Rig, Running shoes

Thursday

PART A
4 Sets
8 Bicep Curls
8 Band Tricep Pushdowns
4 Front Raise/Lateral Raise/Rear Delt Fly Combo

PART B
4 x 1 minute intervals
Battling Rope Slams
Waiters Walks (Turf or Outside)
Burpees
Side Plank R/Side Plank L (30 sec per side)

Equipment: DB, Band, Battling Ropes