CrossFit WOD 12/3/19

Warm-up

Walk on knees, crawl 50ft (use pad if sensitive)

V-ups

Toddler rolls

Forearm slides

Bench prep

Demo and breakdown

Metcon flow

Claim real-estate

Metcon (AMRAP – Rounds and Reps)

Wallball x20

Bench x10

DB/KB clean and Jerk x20 (10 each arm)

Amrap 20
*Start conservative and strive to maintain the same paces.

**Sets should remain unbroken until final 5m. At that point bench and Wallball might see a break.

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Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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