CrossFit WOD 6/5/19

Warm-up

Banded hamstring curls x20

Wall sit x45 sec

Sumo squat x15

2 rounds

Metcon Prep:

Running:

Marching

March (running cadence)

Lean into run.

Clean and jerk prep:

Clean

Jerk

Cycling advice

Metcon Prep

200m run

5 push-ups

5 KBS each arm.

Metcon (AMRAP – Rounds and Reps)

Run 400m

x15 Push-ups

x30 KB Clean and Jerk (15 each arm)

Amrap 20
*A long grind. Set a pace and try to stick with it. **Leave just a tad in the tank for a sprint at the end.

Workout of the Day

CrossFit

  • 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

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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