CrossFit WOD 9/3/19

Warm-up

Plyometric work

Forward bounds

lateral bounds

forward/lateral/forward

3 rotations each person

Skill work:

Pick drill

15 Arms

15 back/arms

15 full stroke

Metcon prep:

10 step overs

10 Cal row

10 HRPU

10 lateral bounds

3.2.1.Go!

Metcon (Time)

Box Step overs

Row Cal

HRPU

Lateral jumps (over bar)

75-45-15
*Simple means more room for error. Increase intensity by caring for the fundamentals.

**Quality over speed

***Practice seamless bounds. Lower target if needed.

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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