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 WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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