CrossFit WOD 3/4/2021

Dynamic Warm-up (No Measure)

Inch Worm to hollow body x 25 ft.

Rest 20 sec

Reverse Bear Crawl x 25 ft.

Rest 20 Sec

Burpees x 10

Rest 20 Sec

Bear Crawl x 25 ft.

Rest 20 Sec

Jump Squat x 10

Rest 20 Sec

Broad Jump x 10

Metcon (AMRAP – Reps)

Min 1: GHD sit-up

Min 2: single-unders

Min 3: 45 second fore-arm plank

Min 4: cal row

*Repeat 4 times

**Score is ‘sit-ups’ + ‘row’

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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