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 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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