CrossFit WOD 12/07/19

Warm-up

V-up x10

Hollow body flutter x30s

Half L-sit 10s each

Leg (hanging)

Plyo push-up x5 each arm over a plate.

3

Rounds

Sprawl on mat 45s

Straddle stretch to heels over head x5

3 rounds

Metcon prep

Discuss rotation and expectations.

3.2.1.Go!

Metcon (No Measure)

15/10 cal bike

Burpee x7

Every 90s for 4:30m

Rest 5m

Repeat
*3 rounds of this output is about all anyone can handle.

**push very hard each round. Prepare for round 3 to be a fight.

***Scale by removing 3 cal and 1 burpee till appropriate effort is found.

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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