CrossFit WOD – 8/13/15

Metcon (No Measure)

Emom 9

Strict pull-up x 9

Plank 40Sec

HandStand Kick-up

PP-PJ-SJ Complex (5×2)

Push-press, push jerk, split jerk
build to a heavy 2 rep within 5 minutes and then perform one set every 2 minutes for 10 minutes.

Metcon (Time)

HSPU x50

T2B x50

Every time you break the set = 250m Row

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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