CrossFit Teens WOD – 10/30/15

Shoulder Press (70%x3, 80%x3, 90×3+)

Metcon (Time)

3 Rds

500m Row

21 Burpees

12 Thrusters

Workout of the Day

CrossFit

  • CrossFit WOD – 7/16/18

    Paused Front Squat (5×1 Building)
    Warm-up
    45:15 – 2 rounds

    Side shuffle

    Knee tucks/Leg Lifts

    Ring rows/Strict Pull-ups

    Front squat Prep:

    Air Squat x10

    Front Squat x10

    5 Coaches Pace/5 Personal Pace

    Post Strength:

    Visual And Verbal Prep for Metcon
    Front Squat (4×12 @ 60% of pause squat)
    Metcon (AMRAP – Reps)
    Air Squats x15

    Toes to bar x10

    Pull-ups x5

    Amrap 10

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