CrossFit WOD – 9/28/15

Metcon (No Measure)

Hip Mobility

Split Squat x10

Good Morning x10

Goblet Squat x10

Back Squat (5-5-5-5-5)

x10 reps with an empty bar then 5 sets to find a max weight on your 5 rep max.

Perform 1 set every 2 minutes

Metcon (Time)

Thrusters 95/65 x15

Box Jumps x10 20/24

Deadlift 95/65 x15

3 RFT

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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