CrossFit WOD – 1/29/16

Metcon (No Measure)

Dynamic Warm-up

High Kicks Down & Back

Butt Kickers Down & Back

Vertical Jump x15

Box Jumps (Max Height)

Reps= Height in Inches

Overhead Squat (3-3-3-3-3)

Once Set every 2 MInutes

Metcon (AMRAP – Rounds and Reps)

RKBS x10

KB Step-ups x20 (10r/10l)

KB Walking Lunge x30 (15r/15l)

15min Amrap
HEAVY on the KB everyone. If you usually use a 26, Move to a 35. If you use a 35, Grab a 44 or a 53.

We want the weigh to be challenging.

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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