CrossFit WOD – 1/27/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Banded External Rotation w/Press x15

Superman x20

Lateral Lunge Stretch 1 Min (Do this as a Group on a Timer)

2 Rounds

Push Press (5-5-5-3-3-3-1-1-1)

Every 2 Min for the first 6 Sets

Every 90 Seconds for the Singles.

Metcon (AMRAP – Reps)

8 Min Amrap


Hand release Push-ups

Air Squats


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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