CrossFit WOD 3/16/20

Warm-up

Mid archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (3×3 )

*Across

**Pause at bottom.

***Focus on power out of the bottom without extra bounce

Build from last week

Metcon (AMRAP – Reps)

12 AMRAP

Burpee-Pullup-Toes to Bar

All three movements are combined for 1 rep

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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