CrossFit WOD – 11/4/15

Metcon (No Measure)

Shoulder Mobility

Hollow Body Rock

Hollow Back Rock

Tabata

Pull-ups (Max Rep Strict Pull-ups)

Progression.

We will spend about 15min working our progression on the pull-up. Like last week we will go through it as a group to find where you fall at. Then lead you to the next steps!

Once this is done we will establish a max strict pull-up set.

Metcon (AMRAP – Rounds and Reps)

Single Arm OH KB Lunge L50ft/R50ft

Burpees x10

21 min Amrap

Every 3 minutes Run 200m

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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