CrossFit WOD 10/2/19

Warm-up

Banded side steps

Banded Squat

Iso pull

Iso Squat

2 rounds 30 sec each

Pick drill

Catch to extension

Thruster Prep

Front Squat

Push Press

Thruster

Metcon (Weight)

Every 3 min for 30 min

Row 300/250m

x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities

**Increase weight on thrusters each round.

***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.

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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