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 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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