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 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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