CrossFit WOD 1/18/2021

Warm-up (No Measure)

Complete 2 Rounds:

Banded Hip-Bridge (2 Sec. Pause) x 8

Rest 20 sec

Seated Box Jump x 8

Rest 20 sec

Knees over hips x 8 (2 Sec. Hold) x 8

Rest 20 sec

Ring Rows x 8 (Tempo: 3111)

Power Snatch + Overhead Squat (1-1-1-1-1)

Build to a heavy single.

Metcon (2 Rounds for reps)

AMRAP 4

4 Power Snatch

4 Toes-to-Bar

Rest 3 min

AMRAP 4

4 Overhead Squat

4 Pull-up

*Utilize same weight

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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