CrossFit WOD 11/4/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Single Leg Toe Touch

Banded Reverse Lunges

KB Romanian Deadlift

KB Halos

KB Swing

MB Thruster

Wall Balls

Box Jump Overs

Toes to Bar Warmup

Metcon (5 Rounds for reps)

5 Rounds

30s work/30s rest

min 1: KBS

min 2: Wall Balls

min 3: Box Jump Overs

min 4: Toes to Bar

min 5: Mountain Climbers(each leg counts as one rep)

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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