CrossFit WOD – 12/2/15

Metcon (No Measure)

Squat Therapy 2×10

Goblet Squats 2×10

Back Squat (One set every 2 min)

S1 x4 @ 70%

S2 x4 @ 75%

S3 x2 @ 80

S3 x2 @ 85

S4 x1 @ 90

S5 x1 @ 95

S6 x1 @ 98-100

S7 x1 @ 100+

S8 x1 @ 100+

Metcon (AMRAP – Rounds and Reps)

Chest 2 Bar x9

Wall Walks x3

10 min Amrap

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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