CrossFit WOD 4/1/20

Warm-up

Calf Stretches

Lateral Hops 30s

Single leg lateral hips 15s each leg

Single leg toe touches x10/10

Good Mornings x10

Air Squats x10

Pushups Plank Hand taps x20

Superman to hollow x5 each direction

Metcon (No Measure)

15 Minutes

Min 1-45s Jump Rope or Jumping Jacks

Min 2-45s Air Squats

Min 3-45s Planks

Metcon (No Measure)

Tabata

20:10 x8 Rounds

Situps

Hollow Rocks

Alt Rounds

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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