CrossFit WOD 3/17/20

Warm-up (No Measure)

Pick Drill

1min-Arms

1min-Arms/Back

1min-Arms/Back/Quarter Legs

1min-Arms/Back/Half Legs

Rope

Hang

Knee Tucks

J Hook

Rope Climb

Metcon (Time)

St. Patricks Day WOD

5 RFT

3 Rope Climbs

17 Double Unders

20 Cal Row

Don’t Forget Your Green!

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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