CrossFit WOD 10/5/19

Warm-up

Jumping Jacks

Plate push

Jump rope

2 rounds 1m each movement

Double under practice

Tempo work

Singles

Doubles

Discuss metcon flow

3.2.1.Go!

Metcon (3 Rounds for time)

Group WOD

50m Sled push

50 Double unders

15 Cal Bike

Complete 4 rounds

Rest as needed

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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