CrossFit WOD – 9/18/15

Metcon (No Measure)

Scorpian x10

Hand stand hold x30 sec

Broad Jumps x5

2 rounds

Clean Pull + Hang Clean + Squat Clean (6×2)

Metcon (Time)

27-21-15-9

Thruster 75/55

KBSDHP 70/53

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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