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 9/19/20

    Metcon (Time)
    2 RFT

    90/70 Cal Row

    70 Wall Balls

    50 Kettlebell Swings

    30 Burpee Box Jump Overs

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