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 WOD 9/19/20

    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

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