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 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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