CrossFit WOD 7/24/20

Warm-up

0-5:00

Briefing

5:00-30:00

Pick Drill

30:30 Row

Power Clean Demo

Calf Stretch

Hip Flexor Hold

Hip Flexor Drive

Kickouts

High Knees

Bum Kickers

200m Run

Metcon (5 Rounds for time)

30:00-55:00

5 Rounds

Repeat every 5 minutes

20/15 cal row

200m Run

10 Power Cleans 135/95

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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