CrossFit WOD – 1/13/16

Metcon (No Measure)

Wall GHD x15

Hanging Leg Lift x20

2 rounds

Toe to Toe Hamstring Stretch x20

Hip Rotations x20 Each way

Push Jerk (3-3-3-3-3-1-1-1-1-1)

Perform one set every 90 sec.

1: Stiff Leg DL (4×6 @ 70% of Clean Max)

30 Sec hanging L-sit hold between each set.

30 Burpee (Time)

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

CrossFit Teens