CrossFit WOD 9/18/19

Warm-up

Walking lunges

Duck Walk

Medball Thruster

Strict Half Pull ups/ring rows

Strict Knee tuck/Leg Lifts

Pull-ups

Toes to Bar

Metcon Brief:

Rehearse rotation.

3.2.1.Go!

Metcon (2 Rounds for time)

45s Bike for Watts

then, on the Minute

3 rounds

12 Wallballs

9 pull-ups

6 toes to bar

Rest 5 min

2 rounds
*Alternate options

45s Bike for Watts

then

3 rounds

12 Wallballs

15 Ring Rows

9 Knee tucks

**Watts:

Men-350-600

Women 200-500

***Legs and grip will be hit hard here.

****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

Workout of the Day

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  • 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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