CrossFit WOD – 5/2/16

Warm-up

Side lying leg circle x20

Cross Body Step upx10 (each leg)

Goblet Squat x15

Weightlifting

Back Squat

x3 @ 75%

x2 @ 80%

x2 @ 85%

3×1 @ 90%

WOD 1 CFHK Pick Your Poison (Time)

5-10-15-20

OHS 95/65

Bar over Burpees (Lateral)

**After each completed round (excluding the final round) you must complete x10 Toes to Bar

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    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 (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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