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 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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