CrossFit WOD – 1/27/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Banded External Rotation w/Press x15

Superman x20

Lateral Lunge Stretch 1 Min (Do this as a Group on a Timer)

2 Rounds

Push Press (5-5-5-3-3-3-1-1-1)

Every 2 Min for the first 6 Sets

Every 90 Seconds for the Singles.

Metcon (AMRAP – Reps)

8 Min Amrap

Pull-ups

Hand release Push-ups

Air Squats

3-6-9-12-15………

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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