Day

June 29, 2016
Warm-up Scorpion x10 Handstand hold x20 Dex Side plank 45 sec 2 rounds Split Jerk (5-5-3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) AMRAP 10 x4 shoulder to overhead x5 Thrusters x6 hang cleans x7deadlift
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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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