CrossFit WOD 5/24/21

Warm-up

Calf Stretches

Hold bottom of squat 1 minute

10 Pass Throughs

10 Sots Press

Squat Therapy

OH Squat technique

Overhead Squat (3-3-3+)

70%

80%

90%

Use 90% of last weeks heaviest lift to establish working weights

Metcon (AMRAP – Reps)

12 EMOM

Min 1-ME KBS

Min 2-ME Burpees

Min 3- ME Box Jumps

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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