CrossFit WOD 3/10/20

Warm-up (No Measure)

Pick drill

5 Rds

30:30 Row

45s Plank

30s Side Plank

10 V Ups

10 Situps

Ring Support

Dip Support

Ring Row

Dips

Muscle Ups

Metcon (Time)

400/40/4

300/30/3

200/20/2

100/10/1

Meter row/Situps/Muscle Ups

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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