CrossFit WOD 7/31/20

Warm-up

0-5:00

Briefing

5:00-30:00

Kneeling Kick Out 2×12

Single Leg Knee Raise 2×10

Bench Knee Raise 2×10

Snatch Prep

Box Jumps

200m Run

Metcon (AMRAP – Reps)

30:00-55:00

20 AMRAP

200 meter run

3 Box Jumps, 3 Hang Power Snatches

200 meter run

6 box jumps, 6 Hang Power Snatches

200 meter run

9 box jumps, 9 Hang Power Snatches

continue sequence until 20 minutes is up

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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