Workout of the Day

CFP CrossFit WOD 8/6/19

Mobility: Full Body Skill: None Strength: Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 Ball Taps slam balls

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CFP CrossFit WOD 8/5/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 4 sets 1:00 plank :45 side plank L&R 1:00 hollow hold

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CFP CrossFit WOD 8/4/19

Mobility:Hips Skill: None Strength: Metcon: Kor: 5 sets 20 v ups 15 tuck crunches 20 sec hollow hold

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CFP CrossFit WOD 8/3/19

  Mobility: Shoulders Skill: None Strength: Metcon: Kor: 3 sets 30s Side Plank(R/L) 120’ Bearhug Carry

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CFP CrossFit WOD 8/2/19

Mobility: full body Skill: None Strength:None Metcon: Kor: 3 sets 16 Single-Leg RDL 10 Hanging Leg Raises(3 second descent)

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CFP CrossFit WOD 8/1/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 3 sets 60s Plank 45s Hex Hold Rest 1 minute

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CFP CrossFit WOD 7/31/19

Mobility: Hips Skill: None Strength: Metcon: Kor: L-Sit, Accumulate 2.5 minutes

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CFP CrossFit WOD 7/30/19

  Mobility: Hips Skill: None Strength: Metcon: Kor: Take 10 minutes to work on a weakness

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CFP CrossFit WOD 7/29/19

Warm Up: 3 Rounds 200m Run 10 Ball Slams 5 Burpees Mobility: Shoulders/Hips Skill: None Strength: Metcon: Kor: 2 rounds: 15 back extensions :45 Sec Back extension hold 20 GHD sit ups :30 Sec Hollow hold

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CFP CrossFit WOD 7/28/19

Warm Up: Tabata alternate movements Assault bike Ball Slams Mobility: SHoulders Skill: None Strength: Metcon: Kor: 6 EMOM 8 hanging bicycle knee raises 6 strict toes to bar

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CFP CrossFit WOD 7/27/19

Warm Up: 4 Rounds 10 Dive Bomb push-ups 10 scap pulls 10 dislocators 20 jump rope Mobility: Shoulders Skill: None Strength: Metcon: Kor: 3 rounds 1:00 ghd sit ups 1:00 back extensions

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CFP CrossFit WOD 7/26/19

Warm Up: 4 RFT 150m Row 10 scap pulls 10 Side Lunges 10 Pass-throughs Mobility: Full Body Skill: None Strength: None Metcon: Kor: 4 rounds :40 sec on :20 sec off Russian twist

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CFP CrossFit WOD 7/25/19

Warm Up: 3 Rounds 5 Ring Rows 5 Ring push ups 10 Air Squats Mobility: Shoulders Skill: None Strength: Metcon: Kor: 6:00 AMRAP 20 med ball sit ups 20 leg levers 20 Bicycle crunches 20 ball taps

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CFP CrossFit WOD 7/24/19

Warm Up: Tabata alternate between both Row Wall Balls Mobility: Hips Skill: None Strength: Metcon: Kor: 2 sets 50 mountain climbers 40 flutter kicks 30 situps 20 V ups 10 push ups

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CFP CrossFit WOD 7/23/19

Warm Up: 4 RFT 30 Sec jump rope 30 sec KB Swings Mobility: Full Body Skill: None Strength: Metcon: Kor: 5 rounds: 1:00 elbow plank :30 Side plank L :30 side plank R :30 rest

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