CrossFit WOD 5/10/21

Warm-up

Calf Stretches

Hold bottom of squat 1 minute

Squat therapy

Pass Throughs x10

Sots Press with PVC x10

Overhead Squat Technique

Overhead Squat (15 minutes to establish heaviest lift for the day)
Metcon (Time)

3 RFT

100 ft Farmers Carry

30 Situps

30 KBS

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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