CrossFit WOD – 4/27/16


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 WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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