CrossFit WOD 1/6/2021

Warm-up (No Measure)

General Warm-Up:

Complete 2 Rounds:

Single-Unders x 30 Sec

Rest 15

Ring Row x 8

Double-Unders x 30 Sec

Rest 15

Hand-Release Push-up x 8

Strict pull-ups/Ring Dips (AMRAP – Reps)

3 Strict pull-ups

3 Ring dips

AMRAP 5

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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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