CrossFit WOD – 10/27/15

Metcon (No Measure)


Hamstring & T-spine Mobility.

Metcon (No Measure)

Pull-ups/Muscle up Progression

We will spend this day working exclusively upon Pull-ups and Muscle ups. Cleaning up any deficiencies in our movement and getting one step closer to your first Pull-up/muscle up or to hit a new PR on an unbroken set.

Unbroken Pull-ups (AMRAP – Reps)

Metcon (Time)

100 Cal row

100 Burpees

Perform Reps in Tabata Fashion. 20 Sec of work followed by 10 Sec of rest until prescribed work is completed.

You must complete 100 Calories on the rower before beginning your Burpees.

Wear a vest if you aint Suuurrrrd.

Workout of the Day


  • CrossFit WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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