CrossFit WOD 6/1/20

Warm-up

0-5:00

Briefing

5:00-20:00

Pick Drill

Legs x10

Legs/Back x10

Legs/Back/Arms x10

Row 30:30 x5

Back Quarter Squat x10

Back Half Squat x10

Back Squat x10

20:00-35:00

Back Squat (5-5-5-5-5)

Increase in weight every set. Every two minutes

Metcon (AMRAP – Rounds and Reps)

35:00-40:00

WOD Prep

PVC Thruster Demo

40:00-55:00

12 AMRAP

12 Thrusters

12 Cal Row

55:00-60:00

Cool Down and cleanup

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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