CrossFit WOD 3/2/19

Warm-up

CS: Strength

Metcon Prep

push-ups x10

Knee tucks x10

Overhead Hold x30sec

Pike Push-ups x10

Overhead March x30sec

Handstand Push-ups x5

Toes to Bar x5

Overhead Carry 50ft

Metcon Rehersal:

5 HSPU

3 toes to Bar

Overhead carry 10-20ft

3 rounds Building to weight

Metcon (AMRAP – Rounds and Reps)

12 Handstand Push-ups

6 Toes to Bar

50ft OH Carry 135/95

Amrap 20
Partners alternate full rounds

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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