CrossFit WOD – 2/18/16

Metcon (No Measure)


Hip Swings x20

Inch Worm to Hollow Body x10

Wall walk x3

Plank tabata

Bench Press (5×5 @ 75-80%)

Start @ 75%. IF it feels good please go up. Do not get stuck or miss any reps. Focus on being Tight.

Hip Thrust (3×12)

Use a Manageable weight and focus on a squeeze and feeling the contraction. There should not be performed fast.

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

x9 KBS

100m Sprint

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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