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 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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