CrossFit WOD 1/16/20

Warm-up

Banded side steps 50ft

Squat and twist

Waiter squat

SG Push press

SG Push jerk

Snatch balance

Metcon prep:

Wallball

Burpee

2×5

Snatch Balance (4×3)

*Across

**Build your confidence in the light weights and the build to working weight that will challenge that consistency

Metcon (Time)

Buy in-Cal bike 15/10

Wallballs x30

Burpees x15

3 rounds
*Treat this as a sprint.

**The quads and lunge will feel the brunt of the work.

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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