CrossFit WOD – 6/10/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (6×2)

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 80%

2 Sec pause on Dip and Catch of each rep.

Perform one set every 90 sec

Metcon (AMRAP – Reps)

x50 HSPU

x50 Box Jumps

x50 Ring Dips

Metcon (No Measure)

Extra Work

Core strengthening

Back Ext

3×15

GHD Sit-up

3×15

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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