CrossFit WOD 12/18/19

Warm-up

Causal 500m row. (Open legs and focus on follow through and sequence.)

Prone swimmers

T-spine extension (wall)

Push-ups

Deficit push-ups

Pike push-ups

Build in skill

Metcon brief

Get comfy.

3.2.1.Go!

Metcon (Time)

55/40 cal row

35 handstand push-ups/push-ups

15/12 Cal Row

Rest 3m

3 Rounds
*Lots of different speeds in this workout.

**Make your speed be adapted to your efficiency on the first row.

***The push ups should be done in 3+ sets.

****Push hard on the final row.

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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