Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (Increase pace every :30 starting from EZ)
Into…
4 SETS
10 Scap Push-Ups
10 Push-Up to Down Dog
10 Wall Ball Front Squats
10 Wall Ball Push Press
Into…
1:00 Bike (Increase pace every :15 starting from EZ)
Workout
“TRYPTOPHAN” (Time)
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike
*Weight Vest is optional.
(Score is Time)
The Gobbler (Time)
For Time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Pull-ups
Run 200m
100 Wall-Balls 20/14
Run 200m
100 Burpees
Run 200m
100 KB Swings 53/35
Run 200m
100 second plank hold
Run 200m
100 K2E
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Bike*
*Nasal Breathing Only
(No Measure)
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