CrossFit WOD 3/13/2021

Warm-up (No Measure)

Complete 1-2 sets:

Prone scorpion x 5/each way

Deadbug x 5/each way

Kb single leg deadlift x5/each leg

Box step up x5/each leg

Broad jump x 5

Iron mikes x 5/each way

V-ups x 5

Box jump x 5

Metcon (Time)

3RFT:

50 ft lunge

25 box jumps

50 ft lunge

25 sit-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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