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

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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