CrossFit WOD 10/2/19

Warm-up

Banded side steps

Banded Squat

Iso pull

Iso Squat

2 rounds 30 sec each

Pick drill

Catch to extension

Thruster Prep

Front Squat

Push Press

Thruster

Metcon (Weight)

Every 3 min for 30 min

Row 300/250m

x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities

**Increase weight on thrusters each round.

***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.

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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