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

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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