CrossFit WOD 10/11/18

Warm-up

5 inch wall ankle test/stretch

Box Asst Pigeon stretch

High Step-up x10

Heel Slides x10

Metcon (No Measure)

Split Squats

4×10

Nordic Lift

3×20

Waiter Squat

3×10

Sumo Goblet Squats

3×20

Hamstring Curls

3×15

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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