CrossFit WOD – 4/14/16

Warm-up

Scorpion x10

Armless Pigeon Stretch x10 each side

Superman Arm Circles x20 forward/Backwards/big/small

Weightlifting

Push Press (5×3 EMOM @ 70-80%)

Metcon (Time)

4RFT

400m Run

x25 S2OH

x15 Pull-ups

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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