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)

Cash-Out

?!?!?!?!?!?!?!?

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    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 (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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