CrossFit WOD – 12/31/15

Metcon (No Measure)

Foam Roller rollout x10

Arm Circles x50 Forward;backward;big;small

Banded Ext Rotation to Press x15

Shoulder Press (5-5-5-3-3-3-1-1-1)

one set every 90 sec

Metcon (Time)

Partner WOD

Alternate Rounds

x50 Dubs

x25 Wallball

8 rounds for time (4 each partner)

Everytime a Partner Breaks the wall balls BOTH PARTNERS must perform 10 burpees

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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