CrossFit WOD – 4/9/16

Warm-up

Overhead Lunge (pvc) 30ft

High Knees 30ft

Butt Kicker 30ft

Zombie Walk 30ft

Weightlifting

Hang Clean (5-5-3-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

x10 KB Cleans (from hip)

x5 Burpees

x1 Rope Climb

15min Amrap

Partners alternate rounds

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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