CrossFit WOD 10/30/20

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

Shoulder Press Demo

15:00-25:00

Shoulder Press (8-8-8-8)

Increase weight every round

Metcon (5 Rounds for time)

Every 3 minutes for 5 rounds

9 DB/KB Thrusters

45 Double Unders

9 DB/KB Thrusters

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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