CrossFit WOD – 1/28/16

Metcon (No Measure)

Foam Roll T-Spine

Hip Mobility (coaches choose 3 movements)

Metcon (No Measure)

Tabata

Dubs

Rest 1 round

Plank

Complete all 8 rounds before switching to plank.

Metcon (Time)

Hang Squat Cleans 9-15-21

GHD sit-ups (weighted Sit-ups) 21-15-9

Push-press 9-15-21

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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