CrossFit WOD 4/16/20

Warm-up

Side Lying T Spine Rotation x10/side

Inchworm to Hollow Body x10

Arm circles x20 Forward/Backwards

Jumping Jacks x20

Mountain Climbers x40

Metcon (No Measure)

Explosive Crossover Pushup 3×10

Single Arm OH Press 4×5-10

Front Raise 4×10

Curls 3×10

DB/KB Rows 3×10

Single Leg V Ups 4×10

Hip Crossover 4×10

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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