CrossFit WOD – 4/5/16

Metcon

Metcon (Time)

Partner Warm-up

For time:

100 Cal on Air Dyne (Switch Every 10 Cal)

Over Partner Burpees x50

(Switch every 5 Burpees)
This is the warm-up for today.

Weightlifting

Snatch Complex (7×1)

High Hang Snatch + Hang Snatch
Really dial in our cues.

Listen to the coach and focus on the direction they send you in.

Metcon

Metcon (Time)

x30 Hang Squat Snatches

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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