CrossFit WOD 7/22/20

Warm-up

0-5:00

Briefing

5:00-20:00

Scorpions

Prone Y’s

Prone T’s

Prone Press

Side plank twist

V Ups

Pushups

20:00-35:00

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

Same weight across

Metcon (No Measure)

35:00-40:00

Retcon Prep

40:00-52:00

Tabata

Russian Twist

Plank Hold

Mountain Climbers

Complete 8 Rds of each movement

Workout of the Day

CrossFit

  • CrossFit WOD 10/30/20

    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 (8-8-8-8)
    Increase weight every round
    Metcon (5 Rounds for time)
    Every 3 minutes for 5 rounds

    9 DB/KB Thrusters

    45 Double Unders

    9 DB/KB Thrusters

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