BurnX WOD – 7/21/16

Metcon (Distance)

Get as far as possible in X number of pulls on fhe rower

Set 1 – x5 pulls

Set 2 – x10 pulls

Set 3 – x5 pulls

Set 4-10 x10 pulls

Rest 30 sec between each set.

Score is total meters

Metcon (No Measure)

-Strict Toes 2 Bar/leg lift/ knee tuck

-back ext

-Mt Climbers

-single under jumprope passes

1 minute intervals of each x3 rounds

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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