CrossFit WOD 7/10/20

Warm-up

0-5:00

Briefing

5:00-15:00

I’s Y’s T’s

Windmill

Turkish Get Up Review

15:00-30:00

Turkish Get Up (1-1-1-1-1)
Metcon (Time)

30:00-40:00

Hip Flexor Hold

Hip Flexor Drives x15/15

Kickouts x15

High Knees

Bum Kickers

Power Skip

Reverse Power Skip

Wideouts x20 seconds

Quick Feet x 20 seconds

40:00-55:00

1 mile run

15 Squats every minute

start with squats

55:00-60:00

Cleanup and cool down

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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