CrossFit WOD – 12/21/15

Hip/Shoulder Mobility (Coaches Choice) (No Measure)

Front Squat (5×2 @ 45%)

3 Sec pause in bottom. Coach will count out pause. Done as a group.

one set every 90 sec.

Metcon (AMRAP – Rounds and Reps)

5 Rounds.

3 min of work 1 minute of rest

5 DL

4 Hang Cleans

3 Front Squats

2 Shoulder 2 Over-head

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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