CrossFit WOD 3/17/20

Warm-up (No Measure)

Pick Drill

1min-Arms

1min-Arms/Back

1min-Arms/Back/Quarter Legs

1min-Arms/Back/Half Legs

Rope

Hang

Knee Tucks

J Hook

Rope Climb

Metcon (Time)

St. Patricks Day WOD

5 RFT

3 Rope Climbs

17 Double Unders

20 Cal Row

Don’t Forget Your Green!

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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