CrossFit WOD – 4/27/16

Warm-up

Arm Circles x20 (front, back, big, small)

Single arm OH w.Lunge x30ft

Ring Row x10 (feet elevated if needed)

2 rounds

Turkish Get Up (5×3)

Metcon (No Measure)

Emom 30

Min 1 x10 Box Jumps + 5 Pull-ups

Min 2 x20 KB/DB Walking Lunge (carry @ sides, 10 each leg)

Min 3 x20 Push-ups

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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