CrossFit WOD
PERFORMANCE + FITNESS
Workout of the Day
A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press or Barbell Strict Press(clean from ground) x 10-12 reps @ 2111
Station 3 – Supine Ring Row (use Box) x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels (rest head on abmat or towel) x 15-20 reps (slow and controlled)
B.
3 sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
Boot Camp WOD
INTENSITY
A.
Alternating 10 Minute EMOM
A) M.E. Pull Ups
B) M.E. Single Jump Ropes
B.
4 Rounds
30 Seconds at each station, 90 Sec rest between rounds:
1. Planking Knees to Elbows
2. Abx Sit Ups
3. Goblet Squats
4. Burpees
