CrossFit WOD 10/16/20

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

Push Jerk Demo

15:00-25:00

Push Jerk (5-5-3-3-1-1-1)

Establish 1RM

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Thrusters 95/65

10 Alt Stationary Lunges Back Rack 95/65

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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