January 3, 2016
Back Squat Metcon (Time) 3 RFT 9 Box jump overs 12 KBS 15 air squats
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Metcon (No Measure) Straddle Splits Pigeon Stretch Goblet Squat x15 Front Squat (5-5-5-5-5)   Front Squat (1×10 @ 85% 5RM)   Metcon (AMRAP – Reps) 1 Min Intervals x3 Rounds Dubs Ground to Overhead Toes to Bar Push-Ups 1 Min Rest
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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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