CrossFit WOD 9/10/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Knee Lockouts x20/20

Banded Single Deadlift 2×10/10

Banded Reverse Lunge 2×10/10

Banded Hamstring Pull Situp 20

Marching Hip Bridge x20

Yoga Pushups x10

Clean Demo and Technique

Metcon (Time)

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

200m Run

9 Power Snatches

200m Run

15 Power Snatches

200m Run

21 Power Snatches 75/55

Workout of the Day

CrossFit

  • 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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