CrossFit WOD 10/16/19

Warm-up

Inch worm

Hip thrust

Wall slides (Shoulders)

Push-ups

3xME (stop @ 20)

5k Prep:

Pick drill: Catch to Extension

Legs

Shoulders

Arms

Put it together

3.2.1.Go!

Bench Press (3-3-3-3-3-3-3-3-3-3)

*Build

**If you peak before the 10 sets are up remove 10–20% and finish remaining sets across

5k Row (Time)

Max Effort 5k Row

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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