CrossFit WOD 8/27/19

Warm-up

45:15

Bike

Plank

OH lunge (x2)

Metcon prep:

BN Press

Chin over bar hold/hang

Press to squat

Beat swing

OHS

pull-up/C2B

Metcon (4 Rounds for reps)

AMRAP 3

Bike 21cal

OHS 15

ME Pull-ups/ring rows

Rest 6min

4 rounds
*Bike and OHS are to be sprinted through as fast as possible.

**Strive for 45s-1m of work for the pull-ups

***Score some pull-ups

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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