CrossFit WOD – 1/18/16

(No Measure)

Shoulder Mobility

Bicep/Tricep/Hip Activation

Squat Therapy x20

Front Squat (5×5@75%, 3×3@80%)

Metcon (Time)

Rowing capacity test-maintaining an average 500m/min pace for as long as possible

Level 1

M-2:10

W-2:30

Level 2

M-1:50

W-2:10

Level 3

M-1:40

W-2:00

Level 4

M-1:35

W-1:55

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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