May 2, 2023

May 1, 2023
Daily WOD

CrossFit – Tue, May 2

Warm-up

A. General

AMRAP 5 @ very easy

1 min machine

10 inchworm push ups

10 beat swings

10 air squats

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. Activation

Bench press ramp up

3 sets

5 bench press

5 Pause ring rows

Weightlifting
Weightlifting (Weight)

4 sets

5 Weighted Strict pull ups

10 Bench press @ 65-67%

Score: Weight on bench press

TC: 15 minutes

Scaling Options

Beginner

3 Banded strict pull ups

6 Bench press/Floor press

Intermediate

5 strict pull ups

10 bench press @ 65-67%

Perform

Bench Press

10 x 10 @ 65%

Rest 2 minutes between sets

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

RX+

“Mary”

5 HSPU

10 Pistols

15 Pull ups

Score: Rounds & Reps

TC: 20

KG: N/A

Scaling Options

Beginner

5 Ring rows

7 Assisted push ups

10 Air squats

Intermediate

3 pull ups/Jumping pull ups

7 Push ups

15 Air squats

Perform

5 Strict CTB

10 Strict HSPU

20 Pistols

Extra Accessory
Upper Accessory (Checkmark)

Tall kneeling W hold

5 x 30 seconds

Rest as needed