CrossFit WOD – 2/24/16

Announcements

The CrossFit Open Kicks off this Thursday at 8pm!

We will be hosting a viewing with the yearly open workout with our coaches beginning immediately after the 16.1 is announced.

We will hold a viewing every Thursday at 8pm of the new workout.

Metcon (No Measure)

Foam Roll

T-spine Mobility

Metcon (No Measure)

Chin-up Chest to Bars x6-10

Ring Dips x6-10 W/2 Sec hold at bottom

5 rounds

Handstand Push-ups (Work on progressing with Strict and Kipping)

Metcon (Time)

4RFT

Single Arm KBS x25 (R)

50ft Suitcase Carry

Single Arm KBS x25 (L)

50ft Suitcase Carry

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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