Workout of the Day
Workout of the Day
Sunday Funday
WARM UP: Plyos SKILL: BB warm up WOD: 5 rounds: 400m Run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 Minute rest
120, yup you read that correctly
WARM UP: 400m Run Plyos :10 Line Jumps 20 Monster Walk Step Overs 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Part Hip 10 Jump Squats SKILL: 120 Wall Balls For Time (20/14) WOD:
Run,..work,..run,..work,..run
WARM UP: 10:00 AMRAP 25 Double Unders/Penguin/Wiffle Balls 5 Inch Worm + Push-up 6 Lunge to Instep 10 PVC Pass Through 10 Knee Above The Hip Swings 10 American KBS SKILL: Set up for WOD
CrossFit Baseline
WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-ups SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat
1RM Front squat
WARM UP: Fence Drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges 20 Monster walks (Left/Right) 10 Banded Squats SKILL: 15:00 to Find 1RM FSQ WOD: 4 Sets: 10 Tall Kneeling
Heavier “Grace”
WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Heavier “Grace” 30 Clean and Jerks WOD: 10 Min
