CrossFit WOD 2/1/19

Warm-up

Couch stretch

Chinese stretch/straddle stretch

Partner Handstand Hold

30 sec

L-sit Hold 15 sec + 10

Metcon Prep:

3 rounds progressing in skill

Lunge x10

Knee tucks/leg lifts/toes to bar x5

Push-up/pike Push-up/HSPU

Burpee Box Jumps x5

Metcon (Time)

Buy in – 30 Cal Bike

Then

50 lunges

40 toes to bar

30 handstand push ups

20 burpee Box jumps

Amrap 10

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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