CrossFit WOD 8/24/20

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 (Time)

30:00-40:00

Metcon Prep

40:00-50:00

15-10-5

Med Ball Clean to Wall Ball

Burpees

Toes to Bar

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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