CrossFit WOD 11/13/20

Warm-up

0-5:00

Briefing

5:00-15:00

Kneeling T Spine

PVC Pressout

Prone snow Angel

Prone Presses

Shoulder Press (5-5-5-5-5)

Increase every round

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Med Ball Squat Cleans

HSPU

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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