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 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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