CrossFit WOD – 9/30/15

Metcon (No Measure)

PVC Pass Through x10

Handstand Hold x20sec

Half Kneeling Press x10

2RFT

Push Press (5-5-3-3-1-1-1)

Metcon (Time)

3RFT

x20 Lunges 65/95 (Back Rack; From Floor)

x20 Push-ups

x20 Wallballs 20/14

RX+

**Over-head Lunge

**Wallball @ 30/20

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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