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 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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