CrossFit WOD 9/7/19

Warm-up

High Knees into wall 30 sec

Bottom push-up hold 30 sec

overhead carry Plate 100m

Metcon Prep:

Discuss rotations.

Demo Flow

3.2.1.Go!

Metcon (3 Rounds for reps)

Partner WOD

Partner Sled push 100m

Then

Amrap

Dips/Ring dips x20 (partner hangs from bar)

KBS x20 (partner holds plank)

Amrap 10

Rest 5 min

3 rounds
*Split reps as evenly as your fitness allows.

**Both partners push sled at the same time. Load appropriately.

***Dynamic partner waits for static partner to assume position before begining reps.

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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