Workout of the Day
Workout of the Day
CrossFit Total Day 2
WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1
CrossFit Total Day 1
WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1
Special guest Coach for Sunday Funday
WARM UP: Everett WU SKILL: Into WOD WOD: 2 Person Team AMRAP/ GOAL OF 3 ROUNDS (24:00) 50 Air Squats 50 Ball Slams (30/20) 50 Pull-ups 50 Double Unders (ea.) 50 Abmat Sit-ups 50 Cal
“McGhee”
WARM UP: 2x’s: 20 Banded Good Mornings 10 Alt Side Plate Push Ups 10 Jumps on/off Plate 20 Banded Side Step Up/Overs SKILL: Into WOD WOD: “McGhee” 30 MIN AMRAP: 5 Deadlifts (275/185) 13 Push
Weekend is here!
WARM UP: 200 M Run 20 Monster Walks (Left/Right) 10 Air Squats with Bands 10 Jumping Squats (no bands) 10 PVC Pass Thru 10 PVC Figure 8 SKILL: Set up for WOD WOD: 3 Rounds
And we are back!
WARM UP: 2:00 Bike 2x’s: 10 Lunge to Instep 10 Alt Step Ups 10 Straight Legged Sit Up :30 Plank Hold 5 Burpee Push Ups SKILL: 5×10 Elevated Push Ups WOD: 4 Rounds For Time:
