CrossFit WOD – 5/12/16

Warm-up

Shoulders Swing x20

Banded external rotation x15

Overhead banded pull-a-part x20

Push Jerk (2-2-2-2-1-1-1-1)

one set every 90 sec

Metcon (Time)

5RFT

Row 500m

x15 Burpees

x10 Front Squats

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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