Day

December 3, 2020
Warm-up 2 Sets – Control, focus, isolation! 6 Half Kneeling Bottom Up KB Press/arm rest 15sec 6 Lateral band Walk/side 6 Monster walk (forw/back) rest 15sec 20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.) rest 60sec Shoulder Press (3-3-3-3-3) Build to 3RM Metcon (AMRAP – Rounds and Reps) AMRAP...
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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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