CrossFit WOD 8/27/19

Warm-up

45:15

Bike

Plank

OH lunge (x2)

Metcon prep:

BN Press

Chin over bar hold/hang

Press to squat

Beat swing

OHS

pull-up/C2B

Metcon (4 Rounds for reps)

AMRAP 3

Bike 21cal

OHS 15

ME Pull-ups/ring rows

Rest 6min

4 rounds
*Bike and OHS are to be sprinted through as fast as possible.

**Strive for 45s-1m of work for the pull-ups

***Score some pull-ups

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    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 (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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