CrossFit WOD – 3/10/16

(No Measure)

Row 250 – fast 28-30s/m

Row 250 – slow 19-21s/m

2 Rounds

Back ext x 15

Wall walk x 5

3 Rounds (not for time)

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

On the minute for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees
compare score to 4/9/15

Cash Out

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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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