Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
MetCon:
4-8 Rounds:
1. Conditioning: (Pick One)
200m Run
250m Row
2. Gymnastic: (Use 70% of Above)
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Thursday: 210121 (3-1) spdcrossfit.com/2021/01/20/thu… 8 hours ago
Archives
Categories
-
Recent Posts
Tags
1-Mile Run 2k Row 3-Mile Run 5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Run 3000m Row Ab-Wheel Rollouts AB Circuit Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Bicycles Bike Box Jumps Broad Jumps Bulgarian Split Squats Burpees Chin-ups Clapping Push-ups Depth Jumps Dips Double Unders Easy Bike Easy Pace Run Easy Row Explosive Step-ups GHD Sit-ups Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Interval Pace Run Jumping Air Squats Knees-to-Elbows Lying Leg Raises Marathon Pace Run Michael Pike Push-ups Pistols Plank Hold Pull-ups Push-ups Rest Reverse Lunges Ring Dips Ring Push-ups Ring Rows Row Russian Twists Single Leg Glute Bridges Sit-ups Speed Drills Step ups Tabata The Ghost Threshold Pace Run Toes-to-Bar Trail Run V-ups Walking Lunges- Follow SPD CrossFit on WordPress.com
MetCon:
8 Rounds:
200m Run @9.6 MPH
1 Deadlift @305#