CrossFit WOD – 4/15/16

Warm-up

Banded External Rotation x15

Single Arm KB Sot Press x10

2 Rounds

Weightlifting

Overhead Squat (3-3-3-3-3)

Perform one set every 2 minutes

Metcon (AMRAP – Reps)

12 Min Amrap

6 Overhead Squats

9 Hang Cleans

12 Bar Facing Burpees

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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