In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up (No Measure)

4 rounds:

16 Lunges

12 Lying Toe Touches

8 Burpees

4 Hollow Rocks

Metcon (No Measure)


A1. 3×10 Light BB Bent Row (bar touches sternum)

A2. 3×5 Man Makers

B1. 3xMax UB Supine Pull Up (done when your chest doesnt touch the bar)

B2. 3xMax UB Strict Dips (shoulders below elbows)

C1. 3×10 Split Squat w/elevated foot 2-4″ (each leg)

C2. 3×10 Single Leg BB RDL (light) (each leg)

C3. 3×10 Single Leg Low-Box Jumps
The point of each of these movements is to go through full range of motion. These are not for speed but for quality.

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