CrossFit WOD 8/12/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Single Deadlifts 2×15

Banded Reverse Lunge 2×15

Banded Air Squats 2×15

Banded Steps x20

Pick Drill

30:30 Row

30:00-50:00

Metcon (8 Rounds for time)

8 Sets

New set every 2:30

250m/200m Row

10 Burpees

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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