CrossFit WOD – 4/14/16

Warm-up

Scorpion x10

Armless Pigeon Stretch x10 each side

Superman Arm Circles x20 forward/Backwards/big/small

Weightlifting

Push Press (5×3 EMOM @ 70-80%)

Metcon (Time)

4RFT

400m Run

x25 S2OH

x15 Pull-ups

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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