CrossFit WOD 7/18/19

Warm-up

Leg swings

High steps

Lateral banded walk

Banded squat

Metcon (No Measure)

Lunge (Front Rack)

3×10 (NOT alternating)

Step-ups (hanging)

3×10

Donkey Kicks

3×15

Hip ext x15

Sumo Grip deadlift x10

3 Round

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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