CrossFit WOD – 12/28/15

Back Squat (3×10 @ 60% 65% 70%)

Metcon (AMRAP – Rounds)

15min Amrap

Strict Pull-ups

Strict HSPU

5-6-7-8-9-10-11-12-13-14……

x10 Cal Buy in EVERY round (does not count toward score)

**Use Pike Push-ups or a Box to scale your HSPU. NO AB MATS to scale. We are wanting to build strength within the full range of motion. Stacking ab mats does not help with that. Get with a coach to get your proper scaled progression.

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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