CrossFit WOD 9/3/19

Warm-up

Plyometric work

Forward bounds

lateral bounds

forward/lateral/forward

3 rotations each person

Skill work:

Pick drill

15 Arms

15 back/arms

15 full stroke

Metcon prep:

10 step overs

10 Cal row

10 HRPU

10 lateral bounds

3.2.1.Go!

Metcon (Time)

Box Step overs

Row Cal

HRPU

Lateral jumps (over bar)

75-45-15
*Simple means more room for error. Increase intensity by caring for the fundamentals.

**Quality over speed

***Practice seamless bounds. Lower target if needed.

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

CrossFit Teens

Archives