CrossFit WOD – 4/1/16

Warm-up

Straddle Splits x3 Min

Med ball assist

Squat Therapy x5

Runners t-Spine x10

3 rounds

Weightlifting

Front Squat (1×3)

Set 1 x10 @ 60%

Set 2 x4 @ 70%

Set 3 x3 @ 75%

Set 4-7 @ x3 +80%

Metcon

Metcon (AMRAP – Reps)

Amrap 10

x5 Strict Pull-ups

x20 Air Squats

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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