CrossFit WOD 11/16/20

Warm-up

0-5:00

Briefing

0-20:00

Ankle Mobility

Band Pull Aparts

OH Band Pull Aparts

OH Squat with band tied to rig

PVC OH Squat against rig

OH Squat Technique

Overhead Squat (3-3-3-3-3)

Increase weight every round

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

12 Double DB Reverse Lunges 2×50/35

6 Burpees

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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