CrossFit WOD 6/3/20

Warm-up

0-5:00

Briefing

5:00-30:00

Arm swings x20

Leg swings x20

Banded Hip Stretch x30s

Calf Stretch x30s

High Leg Kicks

Leg Cradle

Single Leg Hops

Bum Kickers

High Knees

Wall Slides

Jog

Squat Therapy

Demo Single DB Overhead Squats

Metcon (Time)

30:00-50:00

WOD Prep

4 RFT

400m Run

15 DB OH Squats R

15 DB OH Squats L

50:00-60:00

Cool Down and Clean Up

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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