CrossFit WOD 7/2/20

Warm-up

0-5:00

Briefing

5:00-10:00

Arm Swings

Leg Swings

Band Pull Aparts

OH Band Pull Aparts

Internal Elbow Rotations

External Elbow Roations

Turkish Get Up (1-1-1-1-1)
Metcon (No Measure)

3 Way Shoulder

(Front, Lateral, Reverse Fly)

3×20/20/20

Evil Wheels 4×10

Side Bends 4×15/15

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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