CrossFit WOD 7/3/20

Warm-up

0-5:00

Briefing

5:00-25:00

Foam Rolling

Hip Adduction 1×10

Hip Extensions 1×10

Rotated Figure Four 1 minute hold

Unilateral Hip Flexion 2×10

Unilateral 90/90 Internal Rotation 2×10

Pick Drill

Legs

Legs/Back

Legs/Back/Arms

Metcon (7 Rounds for distance)

1 min Row

1 min Rest

2 min Row

2 min Rest

3 min Row

3 min Rest

4 min Row

4 min Rest

3 min Row

3 min Rest

2 min Row

2 min Rest

1 min Row

1 min Rest

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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