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 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

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