CrossFit WOD 3/23/20

Warm-up

1 MIN each side Cossack Stretch

5/5 Windmills

20 Scorpions

10 Pushups

30 second Mountain Climber

30 Second Lateral Hops

15 Second Single Lateral Hops each

leg

4×5 Weighted Squats

5-5-5 Tempo

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Thrusters

50 Doubles/Singles/Jumping Jacks

Thrusters-use DB, KB, BackPack, anything with weight. If you have access to a barbell then use that.

If you only have one DB or KB then do 5 single arm thrusters, switch then 5 on other side

Workout of the Day

CrossFit

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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