CrossFit WOD 9/16/19

Warm-up

Wall Sit 45 sec

Side Plank 45 sec

Good Morning x15

Suit Case Deadlift w/bar x10 each side

Sumo Deadlift Prep

Thigh

Knee

Sumo Deadlift

Metcon Prep:

Demo Movements

First round walkthrough

3.2.1.Go!

Sumo Deadlift (15-10-8-5-5-5-5-5)

*Build

**Challenge your abilities but retain movement quality.

Metcon (No Measure)

Single Leg RDL w/Row x10 each side

Lateral Step up x10

Half Squat Iso Press 30 sec

Banded Deadbugs x10 each leg

Palloff Press in hinge x10 each side

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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