CrossFit WOD – 4/18/16

Warm-up

90/90 Breathing

Squat & Reach 5×10 sec

Weightlifting

Back Squat

1×5 @ 75%

2×3 @ 80%

2×2 @ 85%

2×1 @ 90%

1xME @ 80%

Metcon

AMRAP 10

Metcon (AMRAP – Rounds and Reps)

Wall Walk x3

Air Squat x15

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    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 (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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