CrossFit WOD 1/22/20

Warm-up

Banded rotations 90 & @side

Push-ups

Strict pull-ups

3×6

Metcon (3 Rounds for weight)

DB Bench x10

Landline/DB/KB Row x10

5 rounds

Seated Lateral Raise (Tempo)

3×8 @ 0-3-3
*Across

**Use the rounds to log the weight used at each movement.

Metcon (AMRAP – Rounds)

AMRAP 9

8 KBS

5 Burpee to plate
*Greatly challenge the weight of your KBS.

**Burpees to a plate do not require you to stand fully.

***Move with urgency from start to finish.

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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