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 10/23/20

    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 (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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