CrossFit WOD – 5/3/16

Warm-up

Rock to Straddle x10

Scorpion x10

Banded External Rotation x10

2 rounds

Gymnastics

Chin-ups (4×6 (Negatives))

Ring Dips (4×6 (negatives))

Metcon (Time)

Run 200m

x15 push-ups

x15 Wallballs

x15 HSPU

rest 90sec

4RFT

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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