CrossFit WOD 1/9/20

Warm-up
Push Press (Build to a 5RM)

*12m to build

**Pause on the chest for each rep

***If you peak early utilize the rest of the time at a lower weight and practice cycling your reps.

Metcon (Time)

10 rounds

30 Dubs or 20s sprints on bike

10 push press
*10 rounds of anything is exhausting. Pace it for a constant flow.

**Start modest, finish with a little sprint.

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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