CrossFit WOD – 3/23/16

Metcon (No Measure)

Warm-up

30:30 Row x5

Scorpion x10

Superman x15

Half Kneeling Pass-thru x5/5

2Rounds

Push Jerk (5-5-3-3-3-1-1-1-)

Metcon (AMRAP – Rounds and Reps)

100m Sprint

SDHP x5

Box Jumps x15

Amrap 10

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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