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