June 22, 2016
Warm-up Banded Goodmornings x30 Banded Waddle x 50 PVC pipe Front Squats (band assisted) x30 Front Squat (3×5 @ 70%) Metcon (AMRAP – Rounds and Reps) RKBS X35 Ring dips x25 Push press x15 15 min Amrap
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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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