CrossFit WOD 10/8/19

Warm-up

Bunny hops

Lateral bunny hops

Skip forward backward side/side

Plyo jumping

Wall all Front squats x10

Plyo circuit

Pick Drill (Power focus)

3.2.1.Go

Metcon (AMRAP – Rounds and Reps)

AMRAP 23

20 cal row

20 wallballs

20 Box jumps
*1m rest every 5m

**Look forward to and earn your rest.

***Power based workout.

****Pick up where you left off after rest.

Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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