CrossFit WOD – 1/29/16

Metcon (No Measure)

Dynamic Warm-up

High Kicks Down & Back

Butt Kickers Down & Back

Vertical Jump x15

Box Jumps (Max Height)

Reps= Height in Inches

Overhead Squat (3-3-3-3-3)

Once Set every 2 MInutes

Metcon (AMRAP – Rounds and Reps)

RKBS x10

KB Step-ups x20 (10r/10l)

KB Walking Lunge x30 (15r/15l)

15min Amrap
HEAVY on the KB everyone. If you usually use a 26, Move to a 35. If you use a 35, Grab a 44 or a 53.

We want the weigh to be challenging.

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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