Posts in WODs

Pre-workout:5 sets:3 low-ring muscle-up transitions– Rest 1:00-1:30 between sets. For reps:1:00 KB swings (16/24 kg)1:00 row calories2:00[…]

Rest Day

Post-workout:For completion:100 abmat sit-ups AMRAP 20:400-m run– Rest 1:00 between runs.

CrossFit TotalFor load:1-rep max back squat1-rep max shoulder press1-rep max deadlift

Rest Day

For time:1000-m rowthen…5 rounds:15 kipping pull-ups7 push jerks 75/115#

7 sets for load:3 hang power cleans 3 min max calories on AB