CrossFit WOD 9/24/19

Warm-up

Jump rope 45 sec

Burpee 45 sec

Row 20 cal

Hydrant x15 each leg

banded lateral steps

Banded squat

Front squat prep:

Front rack hold

Half front squat

Front squat

Front Squat (10-8-5-2-2-2-2-2)

*Build

**Move with precision

***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

150 dubs

30 bar over burpees

Row 500/400m
*This workout is a 6 min, all out sprint.

**Goal is one round plus some change.

***Find a friend and sprint together.

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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