CrossFit WOD 3/27/20

Warm-up

I, Y, T, W x10 each movement

Kneeling T Spine Twist x10 each side

Yoga Push-up x10

Kneeling Archer x10 each side

Air Squats x10

Jump Squats x10

Metcon (AMRAP – Reps)

0-3:00

2 Rounds

10 Pushups

10 Jumping Squats

3:00-6:00

2 Rounds

12 Pushups

12 Jumping Squats

6:00-9:00

2 Rounds

14 Pushups

14 Jumping Squats

Add 2 reps after every 3:00

Must rest after 2 rounds and wait for the next 3:00 minute mark to start next round

Continue until you cannot complete prescribed reps and rounds

Finisher

50 Hollow Rocks

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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