CrossFit WOD – 11/4/15

Metcon (No Measure)

Shoulder Mobility

Hollow Body Rock

Hollow Back Rock


Pull-ups (Max Rep Strict Pull-ups)


We will spend about 15min working our progression on the pull-up. Like last week we will go through it as a group to find where you fall at. Then lead you to the next steps!

Once this is done we will establish a max strict pull-up set.

Metcon (AMRAP – Rounds and Reps)

Single Arm OH KB Lunge L50ft/R50ft

Burpees x10

21 min Amrap

Every 3 minutes Run 200m

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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