CrossFit / BootCamp / MetCon WODS
5 Rounds for Time
20 Hang Power Cleans (Barbell/Dumbbells)
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest precisely 3 minutes between rounds.
*Suggested BB weight (95/65lb), DB weight (35/20lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020. 12.01 Tuesday
In every 4mins x5 (20mins)
10 Sumo DL (Barbell/KBs)
10 DB shoulder presses
1R Durante Core
Rest for the remaining time
*no specific weight prescribed. Increase as you go.
Then 5 Round for quality
10 DB Romanian DL
10 Weighted Hip Bridges
10 Single Arm KB Floor Presses (R10 +L 10)
10 Single Arm KB Bent over Rows (R10+ L10)
10 Push Ups (feet elevated/regular/box)
ME banded row
10 Windshield Wipers