CrossFit WOD – 4/22/16

Warm-up

-Dub Tabata (If you don’t have dubs then 5:1. Meaning 5 singles then 1 double under attempt. don’t get pissed.)

-Toe to Toe Hammy Stretch x10

-Handstand/HS walk x1 min

-Kip Swing x15

2 Rounds

Weightlifting

Deadlift (5-5-5-5-5)

One set every 2 min.

Metcon (Time)

3RFT

Toes to Bar x9

Deadlift x15

Ring Dips x21

**Weight on Deadlift is 75% of Heavest set from above.

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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