CrossFit WOD 3/27/20

Warm-up

I, Y, T, W x10 each movement

Kneeling T Spine Twist x10 each side

Yoga Push-up x10

Kneeling Archer x10 each side

Air Squats x10

Jump Squats x10

Metcon (AMRAP – Reps)

0-3:00

2 Rounds

10 Pushups

10 Jumping Squats

3:00-6:00

2 Rounds

12 Pushups

12 Jumping Squats

6:00-9:00

2 Rounds

14 Pushups

14 Jumping Squats

Add 2 reps after every 3:00

Must rest after 2 rounds and wait for the next 3:00 minute mark to start next round

Continue until you cannot complete prescribed reps and rounds

Finisher

50 Hollow Rocks

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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