CrossFit WOD 10/3/19

Warm-up

Banded Pull aparts

Palloff press in hinge

Metcon (No Measure)

Pendlay row

4×12 Slow tempo eccentric

Straight arm pull down x12

Hammer Curls x12

4 rounds

Ring reverse flys x10

Banded PVC curls x10

3 rounds

Lateral raise 3×15

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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