CrossFit WOD 7/24/20

Warm-up

0-5:00

Briefing

5:00-30:00

Pick Drill

30:30 Row

Power Clean Demo

Calf Stretch

Hip Flexor Hold

Hip Flexor Drive

Kickouts

High Knees

Bum Kickers

200m Run

Metcon (5 Rounds for time)

30:00-55:00

5 Rounds

Repeat every 5 minutes

20/15 cal row

200m Run

10 Power Cleans 135/95

Workout of the Day

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  • 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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