CrossFit WOD 1/12/2021

Warm-up (No Measure)

Complete 3 Rounds:

Single Arm Ring Row x 5/each arm

Rest 20sec

Cal Row x 12

Rest 20sec

Half Kneeling Landmine Press x 5/each arm

Rest 20sec

10 Wall-Ball Push-Presses (Lighter ball)

(AMRAP – Rounds and Reps)

AMRAP 3:

5 Strict Pull-ups

5 Shoulder Press

Rest 2 Min

AMRAP 3:

5 Pull-ups

5 Push Press

Rest 2

AMRAP 3:

5 C2B Pull-Ups

5 Shoulder-to-Overhead
*Bar weight should increase each round

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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