CrossFit WOD 2/27/20


Pick drill

Catch to Extension

30s practice @ each SPM.

Metcon (4 Rounds for time)

Row 1250m x 4

Rest 3m b/t rounds
R1 – less than 20 SPM

R2 – 22-26 SPM

R3 – 28+

R4 – Athletes choice

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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