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 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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