CrossFit WOD – 2/17/16

Metcon (No Measure)

-Banded Superman x15

-Overhead Reverse Lunge x10

-Squat Therapy x10

-Dubs x50;Singles 100 (make sure to be attempting Double under during those 100, you can only learn them by missing ALOT.)

2 rounds

Metcon (Time)

Min 0-16

x40 Cal Row

x40 HSPU

x40 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

Min 16

Amrap 9

x7 SDHP

x14 Air Squats

x21 Push-ups

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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