CrossFit WOD 10/12/19

Warm-up

I’s/Y’s/t’s

Barn Door

Bench Demo

Metcon Prep

3.2.1. Go!

Bench Press (Build to 3RM)

*S[pend 15m Building to a 1RM.

**If you find it early, drop 30% off and complete sets of 3-5 until time is over.

Metcon (4 Rounds for reps)

Amrap 6

Wallballs

Amrap 5

Burpees to Target

Amrap 4

Dubs

Amrap 3

Cal Bike
*One partner works at a time.

**Split reps based on Fitness level. Scale up and down to match (wear vest, use heavier wall ball, Dubs v singles)

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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