CrossFit WOD 1/25/2021

Hip Warm-Up (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (3@70% – 3@80% – 3+@90%)
Metcon (No Measure)

Complete 4 Sets:

Min 1: 10 Strict Press

Min 2: 15 Cal Row

Min 3: 10 Back Squats

Min 4: 15 SDHP

Same weight for all bar movements
*Select a weight and which will allow you to complete the designated amount of reps within each minute.

**If 15 calories is not achievable within the minute and for all 4 sets, reduce the number of calories that will allow for both parameters.

***Fight to keep movement integrity throughout all sets.

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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