CrossFit WOD 6/19/20

Warm-up

0-5:00

Briefing

5:00-15:00

Banded Pull Aparts

OH Banded Pull Aparts

Kneeling T Spine Roations

Renegade Rows

15:00-30:00

Bent Over Row (10-10-10-10-10)
Skill Work

30:00-40:00

Fire Hydrants x10/10

Good Mornings x10

Hip Flexor Holds x10s

Hip Flexor Drives x10s

Kickouts x10/10

Walking Knee Drive to Lunge x20

Wideouts x20s

Quick Feet x20s

40:00-55:00

Death by 10m Sprint (AMRAP – Reps)

Death by 10m Sprint

Start at 5

Workout of the Day

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  • 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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