BurnX WOD – 6/9/16


KB Shoulder Stabilizer x30 sec each arm

Bipod Stance x1 min

side plank x1 min

Metcon (AMRAP – Reps)

Single Arm KBS Tabata (switch @ top)

1 min Rest

Plank Tabata

1 min Rest

2 rounds.
KBS will be scored.

Workout of the Day


  • CrossFit WOD 4/20/21

    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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