CFE Blog

1-Mile Run (Time) Max Effort 1-Mile Run 5k Run (Time) Max Effort 5k Run
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Warm-up Arm Swings Leg Swings Squat and rock side to side Split Squats Air Squats Side Lying Rainbow Pushups Situps Pistol Squats Metcon (Time) 50-40-30-20-10 Alternating Pistol Squats Pushups Situps
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Warm-up I Y T W x10 Prone Ys x10 Prone Ts x10 Prone OH Sweep Prone Reverse Snow Angel Prone Press Inchworm with Pushup x5 Bird Dog on Feet x10 Metcon (No Measure) HSPU On elevated Surface 5×5 Scale to pike pushups Single Arm DB Row 5×10-15 Dips 5×10-15 Single Arm OH Squats 5×5/5 Pushups Plank Hold 3×1 min
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Warm-up Calf Stretches Lateral Hops 30s Single leg lateral hips 15s each leg Single leg toe touches x10/10 Good Mornings x10 Air Squats x10 Pushups Plank Hand taps x20 Superman to hollow x5 each direction Metcon (No Measure) 15 Minutes Min 1-45s Jump Rope or Jumping Jacks Min 2-45s Air Squats Min 3-45s Planks Metcon (No Measure) Tabata 20:10 x8 Rounds Situps Hollow Rocks Alt Rounds
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Warm-up Couch Stretch Straddle Stretch Romanian Deadlift Split Squats Alternating Lunges Side Plank with Rotation Hand Release Pushups Pushups Metcon (Time) 20 RFT 10 Weighted Lungess 5 Pushups
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Workout of the Day


CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″