CrossFit WOD 7/9/20

Warm-up

0-5:00

Briefing

5:00-20:00

Banded Pull Aparts

OH Banded Pull Aparts

Internal/external elbow rotations

Yoga Pushups

Plank Hand Touches

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

Go up in weight every round

Metcon (AMRAP – Reps)

35:00-40:00

Metcon Prep

Double Under Work

40:00-50:00

10 AMRAP

2-4-6-8-10…

Hand Release Pushups

5-10-15-20-25…

Double Unders

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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