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 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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