CrossFit WOD 1/3/20

Warm-up
Metcon (Time)

Partner WOD

150 Wallballs

150 ring push-ups/push-ups

100 Wallballs

100 ring rows/strict ring pull-ups

50 Wallballs

50 KB Squat Cleans (from hip)

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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