May 12, 2023

May 11, 2023
Daily WOD

CrossFit – Fri, May 12

Warm-up

A. General

EMOM x 6mins

Min 1- Arms only row or air bike

Min 2- Elevated arch to hollow 10 reps

Min 3- Cossack squats 5/5 reps

B. Activation

3 sets

10 Hollow banded lat pull-downs

10 Plank up downs

5 Inch worms

Gymnastics
Technique (Checkmark)

Bar Muscle up drills

– Box lat to fly

– Band BMU transition / Band lat pull downs

– Jumping BMU

Metcon
Metcon (5 Rounds for reps)

E4MOM for 20minutes

2 rounds

30 Double-unders

15 Wallballs 20/14lbs

3 Bar Muscle-ups

TC: 20 min

Score: Each round for time

KG: 9/6

Scaling Options

Beginner

1 round

60 Single-unders

20 Wallballs 12/10lbs

5 Jumping Bar muscle ups

Intermediate

2 rounds

20 DU

15 Wallballs 16/12lbs

1-3 Assisted/Jumping BMU

Perform

As Written

Extra Accessory
Core (Checkmark)

40-30-20-10 Toe touches

45 seconds Hollow body hold after each set