CrossFit WOD 9/28/20

Warm-up

0-5:00

Briefing

5:00-20:00

Wrist Mobility

Split Squat Good Mornings 2×10/10

Marching Hip Bridges x20

90/90 Hold 2 minutes per side

Elbow Rotations x20

Front Squat (3-3-3-3-3)

Increase weight every round

Metcon (Time)

DB Snatch Demo

Setup Demo

12-10-8-6-4-2 DB Snatch Alt

24-20-16-12-8-4 Situps

Workout of the Day

CrossFit

  • CrossFit WOD 10/26/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Ankle Mobility

    Band Pull Aparts

    OH Band Pull Aparts

    Back to Wall Vees

    Squat Therapy

    OH Squat Technique and Demo
    Overhead Squat (8-8-8-8)
    Increase weight every round
    Metcon (Time)
    3 RFT

    12 DB/KB Deadlift

    9 DB/KB Hang Power Cleans

    6 DB S2OH

    Weight: 2×50/35

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