CrossFit WOD 9/12/19

Metcon (No Measure)

Banded Reverse fly

Straight arm Pull-down

3×10

Landmine row (suitcase) x10

Chin-ups xME or 4 negatives

4 rounds

Ring Rows

6 rounds to failure

45 sec rest b/t sets

Reverse Curls x12

DB Reverse Flys x12

3 rounds

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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