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OUR BLOG

Tuesday 6/30/20

By Wodify | In WOD | on June 29, 2020

West End CrossFit – CrossFit

“Underground” (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike
At home version

*200m Run every 3 min

Open Athletes

Gymnastics Capacity

AMRAP 2: Handstand Walk

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups

Rest 30 Seconds

AMRAP 2: Handstand Walk

“Underground”

For Time:

100 Double Unders, 50 AbMat Sit-ups

25 Kipping Handstand Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Kipping Handstand Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Kipping Handstand Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Kipping Handstand Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:

15/12 Calorie Bike Erg

Row Conditioning

On the 4:00 x 2 Rounds:

800/650 Meter Row

On the 3:00 x 3 Rounds:

600/500 Meter Row

On the 2:00 x 4 Rounds:

400/350 Meter Row”

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