CrossFit WOD 8/17/20

Warm-up

0-5:00

Briefing

5:00-20:00

Single Leg Knee Raises 2×15

Kneeling Kick Out 2×15

Rotating Couch Stretch 2 min

Front Squat Demo

20:00-30:00

Front Squat (8-8-8-8-8)

Increase weight every round

Metcon (AMRAP – Rounds and Reps)

30:00-40:00

Retcon Prep

40:00-50:00

10 AMRAP

10 DB Snatches

15 Box Jump Overs

Workout of the Day

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  • 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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