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CrossFit WOD, May 13, 2023

CrossFit – Sat, May 13

Warm-Up
Warm-Up

1 ROUND

250/200m Row

10 Step-Ups

10 Med Ball Ground to Overhead

10 Ring Rows

Into…

2 ROUNDS

250/200m Row

5/5 Single Leg Step-Up

10 Med Ball Front Squats

10 Med Ball Push Press

10 False Grip Ring Rows

Skill – Performance
Metcon

ON A 8:00 RUNNING CLOCK…

Practice Banded Low Ring Strict Muscle-Ups*

*Focus on fast sit-through on rings & a slow negative.

(No Measure)

Week 7 of 9 Strict Gymnastics

Skill – Fitness
Metcon

ON A 8:00 RUNNING CLOCK…

Practice Strict Chin-Ups*

*Focus on slow negatives & full arm extension at bottom.

(No Measure)

Week 7 of 9 Strict Gymnastics

Workout – Performance
“ON A-MOTHER LEVEL” (Time)
FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row

*Hold WB any way above waist.

(Score is Time)

KG WB: (9/6)

*NOTE: W.O.W. this is our pick for epic workout of the week!

Workout – Fitness
“ON A-MOTHER LEVEL (FITNESS)” (Time)
FOR TIME
750/500m Row
50 Wall Balls (14/10)
40 Wall Ball Box Step-Ups (20)*
25 Burpee Pull-Ups
40 WB Box Step-Ups (20)*
50 Wall Balls
750/500m Row

*Hold WB any way above waist.

(Score is Time)

KG WB: (6/5)

*NOTE: W.O.W. this is our pick for epic workout of the week!

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

1000/800m Row

80 Wall Balls (20/14)

60 Wall Ball Step-Ups (24/20)*

30 Ring or Bar Muscle-Ups

*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.

(Score is Rounds + Reps)

KG WB: (9/6)

Optional Cool Down
Metcon

EMOM x 9 MINUTES

MIN 1 – :45 Glute Bridge Hold on Rower

MIN 2 – :25/:25 Couch Stretch against Box or Wall

MIN 3 – :45 Foam Roll

(No Measure)