Workout of the Day

CFP CrossFit WOD 4/30/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and…

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CFP CrossFit WOD 4/29/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 situps 10 double crunches

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CFP CrossFit WOD 4/28/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand…

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CFP CrossFit WOD 4/27/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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CFP CrossFit WOD 4/26/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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CFP CrossFit WOD 4/25/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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CFP CrossFit WOD 4/24/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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CFP CrossFit WOD 4/23/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 10 rounds of TABATA Sit-ups

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CFP CrossFit WOD 4/22/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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CFP CrossFit WOD 4/21/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

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CFP CrossFit WOD 4/20/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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CFP CrossFit WOD 4/18/20

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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CFP CrossFit WOD 4/19/20

CROSSFIT Mobility: Hips Strength/Skill: Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: None KOR 4 Rounds 24 situps 10 hollow rocks

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CFP CrossFit WOD 4/17/20

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 4/16/20

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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