CrossFit WOD 10/15/19

Warm-up

Inch worm

Straight leg bear crawl

Push-up

False a grip hang (loose fingers) 30 sec

Pike push up

Ring row

Practice HS.

Metcon Prep:

Hell slides on wall

March (slow, jogging, running)

Falling v Leaning

RKBS

KBS

3.2.1.Go!

Metcon (5 Rounds for reps)

Handstand push-ups

Ring rows

5 rounds of max effort sets
*Rest as needed between sets.

**Scale up or down to keep reps above 8 but below 20.

Metcon (Time)

Run 200m

15KBS

5RFT
*This is an all out sprint.

** Keep runs under :45 and KBS unbroken w/confidence.

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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