CrossFit WOD 6/8/20

Warm-up

0-5:00

Briefing

5:00-20:00

Pigeon Stretch

Grasshopper Lunge to Reach

5 Point Squat

Good Mornings

Quarter Squat

Half Squat

Full Squat

20:00-35:00

Back Squat (5-5-5-5-5)

*Building every set

*Increase from last week

Metcon (AMRAP – Reps)

35:00-45:00

KBS Demo

Hanging Shoulder Shrugs

Press Down

Kipping Swings

Half Pull Ups

Pull Ups

45:00-55:00

7 AMRAP

3-6-9-12-15…

KBS

Pullups

55:00-60:00

Cool Down and Cleanup

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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