CrossFit WOD – 1/25/16

(No Measure)

Shoulder Mobility

Bicep/Tricep/Hip Activation

Squat Therapy x20

Front Squat (Get SWOLE!!!)

Set 1 x6 @ 70%

Set 2 x4 @ 75%

Set 3 x3 @ 80%

Set 4 x2 @ 85%

Set 5 x1 @ 90%

Set 6 x1 @ 95%

Set 7 x1 @ 95-98%

Set 8 x1 @ +100%

Metcon (Time)

3RFT

Front Rack Walking Lunge x20

S2OH x15

Hang Clean x10

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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