July 27, 2016
Warm-up Couch stretch 1min Side plank 2 min Laying arm circles x50 Metcon (AMRAP – Rounds and Reps) Hang power clean x7 Bar facing burpees x9 9 min amrap 2-minute dubs (AMRAP – Reps) 2:00 Max Effort double-unders
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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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