CrossFit WOD 5/3/21

Warm-up

Hold bottom of Air Squat for 1 minute

2 Rounds

30s Side Plank each side

30s Single Arm Plank each side

30s Rest

Hold bottom of squat with bar on knee 1 minute

Front Squat Technique

Front Squat (5-5-5)

40%

50%

60%

Add 10# to latest 1RM then use 90% to establish working weights

Metcon (Time)

50/35 Calorie Bike

25 Front Squats 175/115

25 Burpee Box Jump Overs 24/20

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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