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 10/30/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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