CrossFit WOD 9/8/20

Warm-up

0-5:00

Briefing

5:00-20:00

Jump Rope Work

KB Windmill x10/10

Bottoms Up Press x10/10

Goblet Squat Hold 30s

Goblet Squats x20

Turkish Get Up Demo

20:00-35:00

Turkish Get Up (5×1)

Same weight across-challenging

Metcon (Time)

100 Double Unders

30 V Ups

80 Double Unders

25 V Ups

60 Double Unders

20 V Ups

40 Double Unders

15 V Ups

20 Double Unders

10 V Ups

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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