CrossFit WOD 12/31/19

Warm-up

Deep breathing

90/90

Half plank w/clam

Rowing:

Pick Drill – catch to extension

Metcon (3 Rounds for time)

Bike 20 cal

Row 3k

Rest 3m

Bike 20cal

Row 2k

Rest 3m

Bike 20cal

Row 500m

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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