CrossFit WOD 1/20/20

Warm-up

Mid archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (6×6)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

Metcon (No Measure)

Single leg squat x8 each leg

Back extension x10

Plank 1m

Three rounds
*Flow through this steadily.

**Challenge the movement with appropriate weight.

Metcon (No Measure)

Box jump x3

Leg lift x10

3 rounds

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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