CrossFit WOD – 2/11/16

Metcon (No Measure)

External Rotation x15

Banded Supermans x15

Inch Worm to Hollow Body x10

2 Rounds

Split Jerk (12 minutes to find a 1RM)

Metcon (AMRAP – Rounds and Reps)

Cluster

Muscle-up

1-2-3-4-5-6-7-8-9-10……..

12 min Amrap

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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