5.26.2020
CrossFit Clout – CrossFit
Metcon (No Measure)
WOD/ STRENGTH- home version
16 Rounds:
20 Seconds Double Dumbbell Deadlifts (or odd object)
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
STRENGTH
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
Metcon (Time)
WOD – gym version
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk (or 30 second hold on wall – repeat mod below)
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk
Double Dumbbells: 50’s/35’s
Ring Dips
On the 1:30 x 7
1 Set of Strict ring dips, max effort
