CrossFit WOD 1/2/20

Warm-up

Tabata

Jump rope

Sit ups

Iron mikes

Turkish get-up prep

KB snatch prep

Knee tucks

Leg lifts

Toes to bar

Single arm swing demo

Alt arm demo

3.2.1. Go!

Metcon (Time)

21-15-9

Toes to bar

Alt arm KBS

Box jump overs

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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