CrossFit WOD – 12/31/15

Metcon (No Measure)

Foam Roller rollout x10

Arm Circles x50 Forward;backward;big;small

Banded Ext Rotation to Press x15

Shoulder Press (5-5-5-3-3-3-1-1-1)

one set every 90 sec

Metcon (Time)

Partner WOD

Alternate Rounds

x50 Dubs

x25 Wallball

8 rounds for time (4 each partner)

Everytime a Partner Breaks the wall balls BOTH PARTNERS must perform 10 burpees

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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