CrossFit WOD – 5/12/16

Warm-up

Shoulders Swing x20

Banded external rotation x15

Overhead banded pull-a-part x20

Push Jerk (2-2-2-2-1-1-1-1)

one set every 90 sec

Metcon (Time)

5RFT

Row 500m

x15 Burpees

x10 Front Squats

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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