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 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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