CrossFit WOD – 4/4/16

Warm-up

Dub Tabata

Side Steps x50

PVC OHS 5 sec pause in bottom x10 (Coach counted)

Weightlifting

Back Squat (80% 5×3 70% xME)

Complete 5×3 @ 80% of your BS max

Drop to 70% on the 6th Set for max reps

Metcon

Metcon (AMRAP – Reps)

Hang Cleans x3

Front Squats x6

9 Min Amrap

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

CrossFit Teens

Archives