CrossFit WOD 9/9/20

Warm-up

0-5:00

Briefing

5:00-20:00

Single Leg Knee Raises 2×15

Kneeling Kick Out 2×15

Rotating Couch Stretch 2 min

Front Squat Demo

20:00-30:00

Front Squat (5-5-5-5-5)

Same weight across

Metcon (No Measure)

16 EMOM

Even-200m/175m Row

Odd-18 Wall Balls 20/14

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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