CrossFit WOD 9/22/20

Warm-up

0-5:00

Briefing

5:00-30:00

Hip Flexor Knee Lifts 2×15

Kneeling Leg Kickouts

Knee Lockouts 2×20

Banded Hamstring Curl Situps x20

KB Romanian Deadlift x20

KB Swing Demo

Metcon (Time)

3 RFT

800m Run

50 KB Swings

50 Situps

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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