September 7, 2015
(No Measure) Hip Mobility 10 Scorpions 10 Goblet Squats 15 Sots Press Back Squat (Every 2 Minutes) S1@65%x8 S2@70%x6 S3@75%x4 S4@80%x3 S5@85%x2 S6-10@90%x1-2 Metcon (AMRAP – Rounds and Reps) 9 AMRAP 10 Pullups 30yd Suicide Rx+ Chest to Bars
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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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