CrossFit WOD – 6/24/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (5×3 @ 70%)

Perform 1 Set every 2 minutes

Metcon (Time)

x 5 Thrusters @ 135/95

x9 Toes 2 Bar

6RFT

Metcon (No Measure)

Extra Work

Core strengthening

Banded Back Ext

3×15

Weighted Plank

3×30 Sec.

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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