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 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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