CrossFit WOD 5/11/21

Warm-up

60s Banded Lat Stretch each Side

60s Scorpions

60s Lateral Stepovers

10 Scapular Pullups

10 Scapular Pushups

Pullups/Pushups/Squat Technique

Running Drills

800m Run (Time)

Max Effort 800m Run
0:00-10:00

Rest for remainder of 10:00

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
10:00-30:00

Start at 10:00 minute mark

20:00 cap

exercises must be done in order

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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