CrossFit WOD – 4/9/16

Warm-up

Overhead Lunge (pvc) 30ft

High Knees 30ft

Butt Kicker 30ft

Zombie Walk 30ft

Weightlifting

Hang Clean (5-5-3-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

x10 KB Cleans (from hip)

x5 Burpees

x1 Rope Climb

15min Amrap

Partners alternate rounds

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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