CrossFit WOD 10/12/20

Warm-up

0-5:00

Briefing

5:00-20:00

Wrist Mobility

Split Squat Good Mornings 2×10/10

Marching Hip Bridges x20

90/90 Hold 2 minutes per side

Elbow Rotations x20

Front Squat (5-5-3-3-1-1-1)

Establish 1RM

Metcon (Time)

KB Demo

Burpee Demo

21-15-9

KBS

Burpees

Situps

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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