CrossFit WOD 3/24/20

Warm-up

20 Arm Swings

20 Leg Swings

20 Alt Lunges

10 Tuck Jumps

10 Air Squats

Sally Up/Sally Down with Pushups

You Tube the song Flower by Moby

When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the top

Metcon (Time)

4 RFT

15 KBS

15 Goblet Squats

10 Snatches

10 Presses

Snatches and Presses are 5 on one arm and then 5 on the other.

Snatches are from the hip

Metcon (No Measure)

Tabata

20:10×8 Rds

Situps

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

CrossFit Teens

Archives