CrossFit WOD – 10/2/15

Warm-up

(No Measure)

Pretzel – 30sec each side

T-Spine Mobility – 30sec each side

Sot Press – 3×10

Weightlifting

Overhead Squat (5-5-3-3-1-1-1)

Metcon

Metcon (Distance)

5 Minute Sled Push 135/95
Can be completed with a partner

Repeat if time allows

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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