CrossFit WOD – 3/3/16

Metcon (No Measure)

Foam Roll Hips/t-spine

Dead bugs x30

Clam x15

PVC passthroughs x10

2 rounds

Metcon (AMRAP – Rounds and Reps)

Choose one

15min Amrap

Air dyne 20cal

x5 Mu

x15 GHD Sit-up

15min Amrap

Row 20cal

x10 ring rows-to-Dips

x20 Weight Sit-ups

No mixing of movements. The latter of the two is a modified version of the first one. Apply yourself and be patient on the movements prescribed and it will progress you to the higher skilled movements.

Metcon (Distance)



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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