CrossFit WOD 2/9/19

Warm-up

Musical wallballs (behind rig)

5 inchworms in place

Pigeon stretch

Metcon (Time)

15 RFT

Partner workout

Obstacle course relay:

5 box step overs

5 kettlebell swing

Bear crawl around PVC course

5 knee raises

Touch back wall

5 knee raises

Bear crawl

5 kettlebell swings

5 box step overs

Resting partner does plate mummy holds

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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