Workout of the Day

CFP CrossFit WOD 5/15/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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CFP CrossFit WOD 5/14/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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CFP CrossFit WOD 5/13/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

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CFP CrossFit WOD 5/12/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 30-20-10-20-30 Flutter Kicks Bicycles Situps

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CFP CrossFit WOD 5/11/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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CFP CrossFit WOD 5/10/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

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CFP CrossFit WOD 5/9/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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gymnastic

CFP CrossFit WOD 5/8/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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CFP CrossFit WOD 5/7/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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CFP CrossFit WOD 5/6/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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CFP CrossFit WOD 5/5/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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CFP CrossFit WOD 5/4/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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CFP CrossFit WOD 5/3/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

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CFP CrossFit WOD 5/2/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 Position Pushup Hold

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CFP CrossFit WOD 5/1/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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