CrossFit WOD – 5/16/16

Warm-up

90/90 Breathing

Leg Swing x20 front,Back, side

Side Steps x50

Goblet Squat x20

Back Squat (One set every 2 min)

S1 x8 @ 65%

s2 x4 @ 70%

S3 x3 @ 75%

S4 x2 @ 80%

S5 x2 @ 85%

S6 x1 @ 90%

S7 x1 @ 95%

S8 x1 @ 98%

S9-10 x1 @ +100%

If you peak for the day finish out all 10 sets at 95%x1 of your max weight for the day

Metcon (Time)

3 RFT

45 Dubs

30 KBS

15 Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 9/29/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Running Drills

    30:30 Row

    Banded Good Morning

    Marching Hip Bridges
    Metcon (8 Rounds for time)
    8 Rounds every 4:00

    20/15 cal Row

    200m Run

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