CrossFit WOD 1/26/2021

T-Spine Mobility (#2) (No Measure)

Complete 2 Sets:

Kneeling Thoracic Spine Extension x 15 Reps

Wall Angels x 15 Reps

Thoracic Bridge x 5/each way

Quadruped Thread the Needle & Open Book- Band x 10/each way

Handstand Holds

Select from the following:

1. Free Stand

2. Wall or Partner assist

3. Pike Hold

Perform 5 separate efforts utilizing one of the options above. Shoot for 20 seconds on each attempt.

Hanging L-Sit Holds

Select from the following:

1. Hanging L-Sit

2. Hanging Knees over toes

Perform 5 separate efforts utilizing one of the options above. Shoot for 20 seconds on each attempt.

Metcon (Time)

For Time:

25 Cal Bike

10 KB Swing

20 Cal Bike

15 KB Swing

15 Cal Bike

20 KB Swing

10 Cal Bike

25 KB Swing

rollover allowed

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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