TODAY'S WOD

Workout of the Day

WOD

CrossFit - Fri, Sep 12
Warm-up

Dynamic warm-up | 6:00

1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 ring rows

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

- RX -
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

- INTERMEDIATE -
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

- BEGINNER -
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

- MASTERS 55+ -
Same as Rx'd

Skill Work (Checkmark)

Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left

Stretching (Checkmark)

1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm

- AT-HOME - (AMRAP - Rounds and Reps)

- AT-HOME -
AMRAP 20:
5 DB bent-over rows (35/50 lb)
10 push-ups
15 air squats
- Use two dumbbells.

WOD

CrossFit - Fri, Sep 12
Warm-up

Dynamic warm-up | 6:00

1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 ring rows

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

- RX -
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

- INTERMEDIATE -
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

- BEGINNER -
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

- MASTERS 55+ -
Same as Rx'd

Skill Work (Checkmark)

Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left

Stretching (Checkmark)

1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm

- AT-HOME - (AMRAP - Rounds and Reps)

- AT-HOME -
AMRAP 20:
5 DB bent-over rows (35/50 lb)
10 push-ups
15 air squats
- Use two dumbbells.

Wodify: Results in a box

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info@crossfitlowell.com

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