CrossFit WOD 11/6/20

Warm-up

0-5:00

Briefing

5:00-15:00

Kneeling T Spine Rotations Against Wall x10/10 Both Directions

Pvc Press Out 2×10

Prone Snow Angel 2×10

Prone PVC Press 2×15

Shoulder Press Demo

15:00-25:00

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

Increase weight every round

Metcon (AMRAP – Reps)

8 AMRAP

1-2-3-4-5-6…

Chest to Bars

2-4-6-8-10-12…

Hand Release Pushups

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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