CrossFit WOD – 2/8/16

Metcon (No Measure)

30:30 Row

Squat Therapy x20

Back Squat (Perform one set every 2 min)

x5 @ 75

x5 @80

3×3 @ 85

Metcon (AMRAP – Rounds and Reps)

Farmers Carry 50 FT (HEAVY)

x7 Burpees

6 Min Amrap

Metcon (4 Rounds for time)

Sprints

200m 1min rest x 3

Rest 2 Min

Max Effort 400,\m

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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