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 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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