CrossFit WOD 9/24/19

Warm-up

Jump rope 45 sec

Burpee 45 sec

Row 20 cal

Hydrant x15 each leg

banded lateral steps

Banded squat

Front squat prep:

Front rack hold

Half front squat

Front squat

Front Squat (10-8-5-2-2-2-2-2)

*Build

**Move with precision

***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

150 dubs

30 bar over burpees

Row 500/400m
*This workout is a 6 min, all out sprint.

**Goal is one round plus some change.

***Find a friend and sprint together.

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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