CrossFit WOD 10/8/20

Warm-up

0-5:00

Briefing

5:00-20:00

Laying Rainbow

Side Bends

Windmill

Bottoms Up Press

Turkish Get Up Demo

Turkish Get Up (1-1-1-1-1)

15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight

Metcon (3 Rounds for reps)

KB Movement Demo

Tabata

RKBS

Single arm RKBS

KB Snatchs

8 rds of movement before moving to next movement

Same weight for all three movements

Scoring is total reps for each movement

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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