Search
  • CrossFit to the Core
    • Dec 7, 2020
    • 1 min read

12/7/20 Monday's WOD

A) Front Squat (16 min)

0:00 - 5@⅓

2:00 - 3@½

4:00 - 2 @ ⅔

7:00-16:00 - 3x5 @ 80-90%


B) AMRAP 14

In Teams of 2 alternating movements:

125m Row

6 Burpees

8 Box Jumps (24/20)

*Example: #1 rows, #2 burpees, #1 box jumps, #2 rows, #1 burpees, #2 box jumps, etc, etc


D) Pigeon Stretch 2 min ea side

Couch Stretch 2 min ea side


38 views1 comment

Recent Posts

See All

10/20/21 Wednesday's WOD

A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set

10/19/21 Tuesday's WOD

A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side