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 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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