Day

October 27, 2015
Deadlift (70%x3, 80×3%, 90×3) Metcon (AMRAP – Reps) 1 Box Jumps 1 SDLHP 2 Box Jumps 2 SDLHP 3 Box Jumps 3 SDLHP
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Metcon (No Measure) Shoulder Mobility/Stability Push Press (Perform one set every 90sec) Set 1 x5 @ 70% Set 2 x3 @ 75% Set 3 x2 @ 80% Metcon (AMRAP – Reps) OHS x5 Dubs x50 9 min Amrap If your weight is heavy enough you may pull from the rig. If not it must come...
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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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