CrossFit WOD 11/02/19

Skill Work

Side plank 30s

Banded Hydrant x10

Ring inch worm x6

3 rounds

Metcon Prep:

Ring push-up

Hollow hold

Half press w/hold

Push-up

Metcon (Time)

Partner Workouts- Alternate rounds

Bike 9 cal

Burpees x7

Ring push-ups x5

20 rounds for time
*Keep the bike under 30s.

**Burpees will feel very sluggish. Keep a disciplined pace.

***Slow down on the push-ups. Work on your body shapes and cherish the low reps.

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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