Day

December 8, 2015
Deadlift Metcon (Calories) 5 RDS 1 min max cal Airdyne 1 min rest
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Metcon (No Measure) x30 Dubs x20 supermans x10 Toes-to-bar 2 rounds NOT for time Metcon (Time) Min 0-6 50 pull-ups 30 ring dips Min 6-10 Rest @ Min 10 Metcon (AMRAP – Reps) Amrap 20 x15 Deadlift @ 60% x20 HRPU x25 Air Squats
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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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