CrossFit WOD 10/8/20

Warm-up

0-5:00

Briefing

5:00-20:00

Laying Rainbow

Side Bends

Windmill

Bottoms Up Press

Turkish Get Up Demo

Turkish Get Up (1-1-1-1-1)

15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight

Metcon (3 Rounds for reps)

KB Movement Demo

Tabata

RKBS

Single arm RKBS

KB Snatchs

8 rds of movement before moving to next movement

Same weight for all three movements

Scoring is total reps for each movement

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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