CrossFit WOD 10/29/20

Warm-up

0-5:00

Briefing

5:00-30:00

Foam Roll

Row 30:30

Tabata Hollow Rocks

Kneeling Lunge Knee Raise

Kneeling Kickouts

90/90 Pigeon Stretch

90/90 Internal Rotation Lift

Ankle Hops no hips

Ankle Hops Loaded Hips

Knee Tucks

Box Jumps

Pull Up Progression

Metcon (Time)

3 RFT

500m Row

21 Box Jumps

12 Pull-ups

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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