CrossFit WOD – 5/9/16

Warm-up

Leg Swing x20 front,Back, side

Side Steps x50

Goblet Squat x20

Back Squat (5-5-5-3-3-3-1-1-1-1-1)

one set every 2 min

Metcon (Time)

12-9-6

Power Cleans

Toes 2 bar

Bar Over Burpees

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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