CrossFit WOD 12/23/19

Warm-up

Hydrants

Superman hold 90s

Spanish squat

Weight assisted ankle stretch

Banded squat

Backsquat prep

1/4

1/2

Full

Metcon (11 Rounds for weight)

Row 750m

Back squat every 2m
*Round 1

2×15

Round 2

3×10

Round 3

3×5

Round 4

3×1

**Build every round.

***The intent of the row is to provide blood flood and a slight limiting variable.

***Maintain a consistent pace on the row. Treat it as a journey, not a sprint.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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