Day

May 11, 2016
Warm-up Shoulders Swing x20 Banded external rotation x15 Overhead banded pull-a-part x20 Push Jerk (2-2-2-2-1-1-1-1) one set every 90 sec Metcon (Time) 5RFT Row 500m x15 Burpees x10 Front Squats
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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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