CrossFit WOD 7/22/20

Warm-up

0-5:00

Briefing

5:00-20:00

Scorpions

Prone Y’s

Prone T’s

Prone Press

Side plank twist

V Ups

Pushups

20:00-35:00

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

Same weight across

Metcon (No Measure)

35:00-40:00

Retcon Prep

40:00-52:00

Tabata

Russian Twist

Plank Hold

Mountain Climbers

Complete 8 Rds of each movement

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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