CrossFit WOD, May 13, 2020

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WOD for 5.13.20

Warm-up

General Warm-Up #1

3 Rounds
Bike 15/10 Calories
5 World’s Greatest Stretch
5 Open Books Per Side
5 Hip Crossovers/side

Workout Of The Day

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

60 Burpees
50/35 Calorie Bike
40 Push Press (95/65 lbs)

Round Goal = 2

Social Distancing WOD

Metcon

"Butt Stuff"
5 Rounds
100m Walking Lunge
20 Frog Reverse Hypers
15 Single Leg Hip Trust/side
10 Side Planks with Leg Raise/side

Here is what a Frog Reverse Hyper is

Recovery

Warm-up

Glute Medius Smash x 2:00/side

WOD for 1.23.21 Workout Of The Day The ODB (Ole Dave Blanchard) Fiddy (Time) For Time 50 Burpees

WOD for 01.21.21 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 10 2-4-6-8-10-12, etc

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