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 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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