CrossFit WOD 4/29/21

Warm-up

T Spine Rotations x15 each side

Scorpions x20

Deadbugs x20

Single Leg Deadlifts x15

Kneeling Hip Flexor Lifts x15

Clean Technique

1 Hang Squat Clean + 1 Squat Clean (8×1)

Build to a heavy complex for the day

Metcon (Time)

800m Run

40 Power Cleans 135/95

800m Run

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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