CrossFit WOD 6/3/20

Warm-up

0-5:00

Briefing

5:00-30:00

Arm swings x20

Leg swings x20

Banded Hip Stretch x30s

Calf Stretch x30s

High Leg Kicks

Leg Cradle

Single Leg Hops

Bum Kickers

High Knees

Wall Slides

Jog

Squat Therapy

Demo Single DB Overhead Squats

Metcon (Time)

30:00-50:00

WOD Prep

4 RFT

400m Run

15 DB OH Squats R

15 DB OH Squats L

50:00-60:00

Cool Down and Clean Up

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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