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 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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