CrossFit WOD – 4/6/16

Warm-up

Row 30:30 x5 S/M above 28

Straddle Splits 2min (Med ball Assist)

Arm Circles x20 (Big/Small;Forward/Backward)

Squat Therapy x10

2 Rounds

Benchmark Metcon

5k Row (Time)

Max Effort 5k 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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