CrossFit WOD 3/9/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Paused Front Squat (5×3 )

*Across

**Pause at bottom.

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

Metcon (AMRAP – Reps)

12 AMRAP

Toes to Bar

Burpees

1-2-3-4-5-6…

Increase by 1 rep every round until 12 minutes are up

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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