CrossFit WOD – 6/6/16

Warm-up

Shoulder/Leg Swings x20

PassThroughs x10

PVC OHS Hold. Coaches cue. 5 sec hold in bottom x5 reps

Overhead Squat (5×3 @ 70-80%)

One Set Every 90 Sec.

Metcon (Time)

Back Squat x15 (from Floor)

Run 400m

Deadlift x15

3 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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