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OUR BLOG

Tuesday 6/23/20

By Wodify | In WOD | on June 22, 2020

West End CrossFit – CrossFit

“Hot Route” (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

Open Athletes

Gymnastics Capacity

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)

Row Conditioning

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

Rest 30 Seconds

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