CrossFit WOD 4/10/19

Warm-up

Hindged, Banded Valgus/Varus

2×20

Partner prone heel pulls (activate hamstring)

Jog, in place to 50 m run

High Knees, in place to 50m run

Single leg run 100ft x6 (3r/3l)

Air Squat after every 200ft

Metcon (6 Rounds for time)

Every 6 min for 30 min

Run 400m

Box Jump Overs x20

Thruster x15 95/65
Alternate Versions:

V2

Run 400m

Box Step overs x20

Thrusters x10

V2

Run 200m

Box Jump/step overs x10

Thrusters x10

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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