CrossFit WOD 8/1/20

Metcon (Time)

150 calorie row

300 Russian KBS

100 calorie row

200 Wall Balls

50 calorie row

100 Burpees

Partner workout

Split movements evenly with any rep scheme

Must complete movements in order

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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