CrossFit WOD 9/22/20

Warm-up

0-5:00

Briefing

5:00-30:00

Hip Flexor Knee Lifts 2×15

Kneeling Leg Kickouts

Knee Lockouts 2×20

Banded Hamstring Curl Situps x20

KB Romanian Deadlift x20

KB Swing Demo

Metcon (Time)

3 RFT

800m Run

50 KB Swings

50 Situps

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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