CrossFit Workout Of The Day 4/11/2019

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CrossFit:

AMRAP4

Rest 1

x4:

one score, pick up where you left off

50m Sandbag bearhug carry (if not using sandbag, bear hug a stone, heavy kb or db like a baby)

10 OHS 135/95

10/7 Cal Bike

Then:

ROMWOD:

2 min/side wall stretch

2 min seated forward fold

2 min/side scratch test/side using band/towel/pvc if necessary

2 min saddle

QuickFit:

Complete as much of the dirty 30 as possible in 16 minutes:

  • 30 step down Box Jumps (24/20)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Good mornings to 45° (45/35)
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders