CrossFit WOD 4/2/20

April 1, 2020
Warm-up

I Y T W x10

Prone Ys x10

Prone Ts x10

Prone OH Sweep

Prone Reverse Snow Angel

Prone Press

Inchworm with Pushup x5

Bird Dog on Feet x10

Metcon (No Measure)

HSPU On elevated Surface 5×5

Scale to pike pushups

Single Arm DB Row 5×10-15

Dips 5×10-15

Single Arm OH Squats 5×5/5

Pushups Plank Hold 3×1 min

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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