CrossFit WOD 7/16/20

Warm-up

0-5:00

Briefing

5:00-15:00

Band Pull Aparts

OH Band Pull Aparts

Internal/external rotations

Yoga Pushups

15:00-30:00

Floor Press (3-3-3-3-3)

Go up in weight every round

Metcon (AMRAP – Rounds and Reps)

30:00-40:00

Clean work

Metcon prep

40:00-50:00

10 AMRAP

3 Power Cleans 185/125

6 Hand release Pushups

9 Box Jumps

50:00-60:00

Clean up and cool down

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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