CrossFit WOD 8/4/20

Warm-up

0-5:00

Briefing

5:00-30:00

Quadruped Leg Lift 2×15

Banded Steps 30 each side

Rotated Figure Four 2 min Hold

Hip Bridge March x20

Situps

Double Under Work

Row

30:00-50:00

Metcon (Time)

5 Rounds

15/12 cal Row

30 Situps

Directly into

5 Rounds

15/12 cal Row

60 Double Unders

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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