CrossFit WOD – 3/28/16

Metcon (No Measure)

Straddle Splits (Shoes on; on rubber” Med ball Assist) 2 Min

Side Step (Bands around Knee) 1×50

Back Ext x25

Hip Thrust x25

Metcon (AMRAP – Reps)

10 Min Amrap

x10 Front Squats 205/135 (From Ground)

x15 Chest to Bar Pull-ups

Metcon (AMRAP – Reps)

10 Min Amrap

Back Squats x15 135/95 (From Ground)

Shoulder to Overhead x10 135/95

***Rest 5 Minutes between workouts

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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