CrossFit WOD 12/12/2020

Warm-up

30:30 (seconds; work:rest)

Duck walk

Hip Bridges

Push-Press Wall-Ball (light ball)

Squat Jumps

Turkish Get Up (1-1-1-1-1)

Work up to your heaviest single attempt.

*must successfully complete on each side to count

Metcon (Time)

For time:

50-35-20

Cal Row

Wall-Ball

Workout of the Day

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  • 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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