CrossFit WOD 4/30/20

Warm-up

Arm Circles Fwd/Bwd x20

External Rotation x20/20

Scorpions x20

Pike Pushups x5

Metcon (No Measure)

DB/KB Push Press 4×10

Single DB Row 4×10-15

Single DB Curls 4×10-15

Prone Y’s 0/5/5 Tempo 3×10

Single Russian KBS 3×10/10

Straight leg situps 3×10

Straight leg raises 3×10

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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