CrossFit WOD – 3/14/16

(No Measure)

5 Rounds

5 cal row AFAP

20s rest

2 min Straddle Splits

(1 min hands on med ball, 1 min elbows)

5 Squat Therapy

25 Side Steps

Front Squat (3×1@90%, 3×1@90+%)

Metcon (Weight)

12 EMOM

Min 1-6 Thrusters

Min 2-6 Pullups

Add 2 reps to each movement every 2 minutes

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

CrossFit Teens

Archives