CrossFit WOD – 4/22/16

Warm-up

-Dub Tabata (If you don’t have dubs then 5:1. Meaning 5 singles then 1 double under attempt. don’t get pissed.)

-Toe to Toe Hammy Stretch x10

-Handstand/HS walk x1 min

-Kip Swing x15

2 Rounds

Weightlifting

Deadlift (5-5-5-5-5)

One set every 2 min.

Metcon (Time)

3RFT

Toes to Bar x9

Deadlift x15

Ring Dips x21

**Weight on Deadlift is 75% of Heavest set from above.

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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