CrossFit WOD 1/24/20

Warm-up

Row 500m

Pick drill

Catch to extension

Burpee Box Jump Methods

3.2.1.Go!

Metcon (Time)

Row 75 cal

Burpee box jumps x25

4 rounds
*Strap in for a grind.

**300cal of rowing + 100 Burpee box jumps = pace and consistency.

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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