Day

October 10, 2018
Warm-up 5 inch wall ankle test/stretch Box Asst Pigeon stretch High Step-up x10 Heel Slides x10 Metcon (No Measure) Split Squats 4×10 Nordic Lift 3×20 Waiter Squat 3×10 Sumo Goblet Squats 3×20 Hamstring Curls 3×15
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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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