CrossFit WOD – 1/6/16

Metcon (No Measure)

3 Rounds Not for time.

PVC Pass Thru x10

Strict Pull-ups 4-8

Single Arm KB Press (Full Squat) x10

Metcon (2 Rounds for distance)

Sled Push 5min 135/225

SkiErg 5Min

Perform in Conga Line format.

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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