CrossFit WOD 4/30/21

Warm-up

Row 30:30 x5

I’s, Y’s, T’s x20

Wall Slide x10

Band Pull Aparts x15

Internal/External elbow rotations x20

Scapular 360 x5/direction

4×8

Single Arm DB/KB Bent over Row

6×5

5 count pull-up negative

Metcon (No Measure)

12 EMOM

200m/175m Row

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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