CrossFit WOD 1/31/19

Warm-up

CS: Activation before Class Starts

3 direction lift

Front/lateral/bent over

1×20

Push-ups

2×5

1×5 Explosive

Metcon (No Measure)

DB Bench (drop set)

5×8+12

Lateral Hold

4×6 w/5 sec hold at top

DB pull-over x12

Banded front raise x12

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

CrossFit Teens

Archives