December 14, 2020
Deadlift (10 Minutes to build to heaviest triple for the day) The goal here is to prepare the central nervous system to be ready to move a relatively heavy load for multiple reps. You don’t want to expend yourself during this portion. Be smart when selecting your load. Metcon (Time) 15-12-9 Deadlift Box Jump Weight:...
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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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