CrossFit WOD 1/22/20

Warm-up

Banded rotations 90 & @side

Push-ups

Strict pull-ups

3×6

Metcon (3 Rounds for weight)

DB Bench x10

Landline/DB/KB Row x10

5 rounds

Seated Lateral Raise (Tempo)

3×8 @ 0-3-3
*Across

**Use the rounds to log the weight used at each movement.

Metcon (AMRAP – Rounds)

AMRAP 9

8 KBS

5 Burpee to plate
*Greatly challenge the weight of your KBS.

**Burpees to a plate do not require you to stand fully.

***Move with urgency from start to finish.

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

CrossFit Teens

Archives