Day

October 20, 2015
Back Squat (70%x5, 80%x5, 90%x3+) Metcon (Time) 800m Run 10 RKBS 10 Pushups 600m Run 20 RKBS 20 Pushups 400m Run 30 RKBS 30 Pushups 200m Run 40 RKBS 40 Pushups
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Metcon (No Measure) Shoulder Stability Work Push Press (3-3-3-3) Perform 1 Set Every 90 Sec. Push Jerk (1-1-1-1-1) perform one set every 90 Sec. Metcon (Time) Toes to Bar x45 DB/KB Snatch x30 400m DB/KB Carry Time
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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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