CrossFit WOD – 10/1/15

September 30, 2015

Metcon (No Measure)

Hip Mobility

Shoulder Mobility

A: Metcon (3 Rounds for time)

Row 1k x3

1:1 Rest Ratio

B: Metcon (3 Rounds for time)

Run 1k x3

1:1 Rest Ratio

C: Metcon (3 Rounds for time)

Airdyne 1m x3

1:1 Rest Ratio

Workout of the Day

CrossFit

  • 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

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