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

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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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