CrossFit WOD 8/10/20

Warm-up

0-5:00

Briefing

5:00-20:00

Single Leg Knee Raise 2×10

Kneeling Kick Out 2×12

Rotating Couch Stretch 2 min

Pass Throughs x20

20:00-35:00

Front Squat (5×10)

increase weight every round

Metcon (AMRAP – Rounds and Reps)

35:00-55:00

Metcon Prep

10 AMRAP

7 KBS

7 Toes to Bar

7 Box Jumps

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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