CrossFit WOD 7/16/20

Warm-up

0-5:00

Briefing

5:00-15:00

Band Pull Aparts

OH Band Pull Aparts

Internal/external rotations

Yoga Pushups

15:00-30:00

Floor Press (3-3-3-3-3)

Go up in weight every round

Metcon (AMRAP – Rounds and Reps)

30:00-40:00

Clean work

Metcon prep

40:00-50:00

10 AMRAP

3 Power Cleans 185/125

6 Hand release Pushups

9 Box Jumps

50:00-60:00

Clean up and cool down

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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