CrossFit WOD – 12/23/15

Foam Roll (No Measure)

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

Metcon (Time)

Row 2000m

50 HRPU

50 Box Jumps

Rest 5 Min

2RFT

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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