CrossFit WOD 6/19/20

Warm-up

0-5:00

Briefing

5:00-15:00

Banded Pull Aparts

OH Banded Pull Aparts

Kneeling T Spine Roations

Renegade Rows

15:00-30:00

Bent Over Row (10-10-10-10-10)
Skill Work

30:00-40:00

Fire Hydrants x10/10

Good Mornings x10

Hip Flexor Holds x10s

Hip Flexor Drives x10s

Kickouts x10/10

Walking Knee Drive to Lunge x20

Wideouts x20s

Quick Feet x20s

40:00-55:00

Death by 10m Sprint (AMRAP – Reps)

Death by 10m Sprint

Start at 5

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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