CrossFit WOD 10/12/19

Warm-up

I’s/Y’s/t’s

Barn Door

Bench Demo

Metcon Prep

3.2.1. Go!

Bench Press (Build to 3RM)

*S[pend 15m Building to a 1RM.

**If you find it early, drop 30% off and complete sets of 3-5 until time is over.

Metcon (4 Rounds for reps)

Amrap 6

Wallballs

Amrap 5

Burpees to Target

Amrap 4

Dubs

Amrap 3

Cal Bike
*One partner works at a time.

**Split reps based on Fitness level. Scale up and down to match (wear vest, use heavier wall ball, Dubs v singles)

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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