CrossFit WOD 7/15/20

Warm-up

0-5:00

Briefing

5:00-30:00

Tabata

Hollow Rocks

Pick Drill

after pick drill row until 500m

Burpee Technique

30:00-50:00

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

400m Row

10 Burpees

20 Situps

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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