Workout of the Day

02MAY2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

EMOM 10′

8 Goblet Squats*

6 Jumping Squats

4 Air Squats

rest 4′

EMOM 10′

6 Push ups

4 Burpees
* Get a KB or DB

01JUN2020

CrossFit Annandale – CrossFit

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Metcon (Weight)

4×8

Deadlift+Bend Over Row

Metcon (Time)

4 Rounds

12 One leg Good mornings (left)

12 Push Press (right)

12 One leg Good mornings (right)

12 Push Press (left)

28MAY2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

5 Rounds

30″ fast Mountain climbers

30″ knee to arm

1′ plank

1’rest

Metcon (No Measure)

EMOM 8′

4 Devil Press

8 Push Press

27MAY2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

3×8

Windmills (8 on each side)

* use a weight on the 2nd and 3th round.
P.O.P.: Really focus on your shoulder rotation

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

12 One hand OHS (6-6)

24 One hand Deadlift (12-12) *
*Hold the weight on a side

26MAY2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

5 rounds

20 Hollow Rocks

10 V-ups

1’rest
each round must be unbroken

Metcon (Time)

6 rounds

2 Turkish Get ups

20 Hip Thrusts with weight

40 Double unders / 60 jumps over something

22MAY2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

3×20

Shoulder taps

(yes 30 each side, find a good progression

Metcon (AMRAP – Rounds)

Death by

Tricep Dip+ push ups

WORKOUT OF THE DAY