CrossFit WOD 4/6/19

Warm-up

Banded Side Steps + Skips

3×5+10

Banded Squats (knees) x10

Banded Goodmorning x10

3 rounds

Supine Push/Pull x30sec x3

Metcon Prep:

Walking Lunge 25ft

Farmers Carry (Light) 25ft

Air Squat x10

Front Rack Lunge (Light) 25ft

Farmers Carry (Metcon Weight) 25ft

Air Squat x10

Front rack Lunge (Metcon) 25ft

Metcon (AMRAP – Rounds and Reps)

Partner workout:

KB/DB Front Rack W.Lunge 50ft

Farmers Carry 200ft

Air Squat x30

Amrap 20
*Partners alternate rounds

**Utilize a weight that allows for majority of work to be completed without putting them down.

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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