CrossFit WOD – 1/18/16

(No Measure)

Shoulder Mobility

Bicep/Tricep/Hip Activation

Squat Therapy x20

Front Squat (5×5@75%, 3×3@80%)

Metcon (Time)

Rowing capacity test-maintaining an average 500m/min pace for as long as possible

Level 1

M-2:10

W-2:30

Level 2

M-1:50

W-2:10

Level 3

M-1:40

W-2:00

Level 4

M-1:35

W-1:55

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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