Day

September 19, 2018
Metcon (Time) 1k row 50 squats 1k row 40 situps 1k row 30 pushups 1k row 20 burpees 1k row 10 pullups
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Metcon (No Measure) Ring Push-ups 30 Sec Plank 30 Sec Bottom Hold x5-8 Ring Push-ups 4 rounds Db Shoulder Press (Seated) 5×8 Back Extension 4×30 sec hold + 15 reps Hollow Body/Vup 4×30 Sec Hold + 15 Reps Extra credit KB Front Rack Carry 800m (400m each arm)
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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