CrossFit WOD – 10/28/15

Metcon (No Measure)

Shoulder Mobility/Stability

Push Press (Perform one set every 90sec)

Set 1 x5 @ 70%

Set 2 x3 @ 75%

Set 3 x2 @ 80%

Metcon (AMRAP – Reps)

OHS x5

Dubs x50

9 min Amrap

If your weight is heavy enough you may pull from the rig. If not it must come from the ground.

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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