CrossFit WOD – 12/3/15

Coaches Choice (No Measure)

Metcon (Distance)

100ft Bear Crawl

50ft OH walking Lunge (DB/KB)

20 min amrap

Use what ever weight you can keep locked out over head. No soft elbows. Create the platform and make the movement pretty.

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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