CrossFit WOD 1/2/20

Warm-up

Tabata

Jump rope

Sit ups

Iron mikes

Turkish get-up prep

KB snatch prep

Knee tucks

Leg lifts

Toes to bar

Single arm swing demo

Alt arm demo

3.2.1. Go!

Metcon (Time)

21-15-9

Toes to bar

Alt arm KBS

Box jump overs

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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