July 8, 2015
(No Measure) T-Spine Mobility 2 Rounds 5 Presses 5 Push Presses (heels down) Split Jerk (12 min to find a 2RM) Metcon (Time) 25 Push Presses 55% of split jerk 800m Run 25 Push Presses 55% of split jerk
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Workout of the Day


  • CrossFit WOD 4/20/21

    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


    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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