Workout of the Day

CFP CrossFit WOD 4/19/19

Mobility: Full Body Skill: None Strength:None Metcon: Kor: 3 Sets KB Suitcase carry 120’ Single arm KB Front Rack slow March 20 KB RDL 12 (each leg

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CFP CrossFit WOD 4/18/19

Mobility: Hips Skill: 3 Sets 1) Kbell Lunge12 2) Suit Case Carry 120’ 3) Goblet Squat Strength: None Metcon: Kor: 4 sets: 50 4 count flutter kicks 25 Russian Twists 10 v-ups

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CFP CrossFit WOD 4/17/19

Mobility: Glute/Hamstrings Skill: None Strength: Metcon: Kor: 3 Sets: 15 leg lifts 15 glute thrusts 15 crunches

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CFP CrossFit WOD 4/16/19

Mobility: Ankles Skill: 3 Sets Russian Twists 20 Heavy DBell Row 8-10 weighted pull-ups Strength: None Metcon: Kor: 4min AMRAP: 10 v-ups 15 Flutter Kicks 20 Russian Twists

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CFP CrossFit WOD 4/15/19

Mobility: Hips Skill: None Strength: Metcon: Kor: 4 sets: 20 crunches, 15 hanging leg raises, 10 lateral side steps w/band

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CFP CrossFit WOD 4/14/19

Mobility: SHoulders Skill:NOne Strength: Metcon: Kor: 3sets: 60’ Front rack Kbell carry, 60’ slow bell farmers carry, 20 elevated heel glutei bridge

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CFP CrossFit WOD 4/13/19

Mobility: Hamstring/Glutes Skill: None Strength: Metcon: Kor: 5min EMOM 10 crunches + 20 russian twists

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CFP CrossFit WOD 4/12/19

Mobility: Full Body Skill: None Strength: None Metcon: Kor: 3 Sets KB Suitcase carry 120’ Single arm KB Front Rack slow March 20 KB RDL 12 (each leg)

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CFP CrossFit WOD 4/11/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 4 sets: 50 2 count flutter kicks, 25 Russian Twists, 10 v-ups

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CFP CrossFit WOD 4/10/19

Mobility: Glutes/hamstrings Skill: None Strength: Metcon: Kor: 3 Sets: 15 leg lifts, 15 glute thrusts, 15 crunches

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CFP CrossFit WOD 4/9/19

Mobility: Hips/Shoulders Skill: 3 Sets 1) Weighted Pull-Ups 8-10 2)Bulgarian Split squat 8 (heavy) 3) Rear Delt Flies 10 Strength:None Metcon: Kor: 4min AMRAP: 10 v-ups 15 Flutter Kicks 20 Russian Twists

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CFP CrossFit WOD 4/8/19

Mobility: Hips Skill: Pendlay Row 3×12 Heavy Super Set w/Deadlift 3×8 RDL Strength:None Metcon: Kor: 4 sets: 20 crunches, 15 hanging leg raises, 10 lateral side steps w/band

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CFP CrossFit WOD 4/7/19

Mobility: SHoulders Skill: None Strength: Metcon: Kor: 3sets: 60’ Front rack Kbell carry, 60’ slow bell farmers carry, 20 elevated heel glutei bridge

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CFP CrossFit WOD 4/6/19

Mobility: Hips Skill: None Strength: Metcon: Kor: 3 Sets KB Suitcase carry 120’ Single arm KB Front Rack slow March 20 KB RDL 12 (each leg)

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CFP CrossFit WOD 4/5/19

Mobility: Full Body Skill: None Strength:None Metcon: Kor: 5min EMOM 10 crunches + 20 russian twists

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