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

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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