CrossFit WOD – 4/1/16

Warm-up

Straddle Splits x3 Min

Med ball assist

Squat Therapy x5

Runners t-Spine x10

3 rounds

Weightlifting

Front Squat (1×3)

Set 1 x10 @ 60%

Set 2 x4 @ 70%

Set 3 x3 @ 75%

Set 4-7 @ x3 +80%

Metcon

Metcon (AMRAP – Reps)

Amrap 10

x5 Strict Pull-ups

x20 Air Squats

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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