CrossFit WOD 11/27/20

Warm-up

0-5:00

5:00-20:00

Foam Roll

Mobility Work

Grasshopper Lunge

Pigeon Stretch

90/90 Hold Stretch

Kneeling T Spine

Childs Pose to Reach

V Ups

Ring Rows

Air Squats

Metcon (No Measure)

Tabata

Sumo Deadlift High Pull

Bottom Squat Hold

OH Plate Hold

Elbow Planks

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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