032120

CrossFit Beyond Parallel – CrossFit

Warm-up (No Measure)

3 rounds

10 frankinsteins

10 knee hugs

10 quad stretch

10 figure 4s

10 runners lunges

10 arm circles

Metcon

Metcon (AMRAP – Rounds and Reps)

BW only!!!!

Death by WOD

-air squats x 5 reps

-push ups x 2 reps

-sit ups x 5 reps

-burpees x 2 reps

-double unders or toe taps x 10 reps(if single unders, same reps)

*Description – This workout will be on a continuous EMOM or 1:00 clock. Starting with air squats, you will start with 5 reps. Then there will be 2 push ups on the second minute. Followed by 5 sit ups on the third minute. The fourth minute will be 2 burpees. Finishing round 1 with 10 double unders. The movements will stay in the same order but will now add reps on round 2, so, 10 air squats, 4 push ups, 10 sit ups, 2 burpees and then 20 double unders, but each movement will have its own minute. You will continue the pattern until you can not fit a movement. Once the movement does not fit the :60, you are done with the workout. How far will you make it?

-For scoring, every movement is a “round” and the reps will be how many reps were completed before you got time capped.

Extra Credit

Metcon (No Measure)

Go for a run. Whatever distance you want. Or it can be timed. Today is supposed to be cool but sunny, so get outside for your sanity