CrossFit WOD 1/12/2021

Warm-up (No Measure)

Complete 3 Rounds:

Single Arm Ring Row x 5/each arm

Rest 20sec

Cal Row x 12

Rest 20sec

Half Kneeling Landmine Press x 5/each arm

Rest 20sec

10 Wall-Ball Push-Presses (Lighter ball)

(AMRAP – Rounds and Reps)

AMRAP 3:

5 Strict Pull-ups

5 Shoulder Press

Rest 2 Min

AMRAP 3:

5 Pull-ups

5 Push Press

Rest 2

AMRAP 3:

5 C2B Pull-Ups

5 Shoulder-to-Overhead
*Bar weight should increase each round

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    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

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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