Warm-up:
Dynamic stretching
Optional agility drills of choice
MetCon:
For Time:
21-15-9
Pullups
Burpees
Post time to comments:
Cool-Down:
Post workout stretching
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Tuesday: 200331 spdcrossfit.com/2020/03/30/tue… 2 hours ago
Archives
Categories
-
Recent Posts
Tags
5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Sprints 250m Row 400m Cruise Intervals 400m Sprints 500m Row 800m Cruise Intervals 800m Intervals 1000m Row 1600m Cruise Intervals 1600m Run Ab-Wheel Rollouts AB Circuit Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Battle Rope Bicycles Box Jumps Burpee Pullups Burpees Chest-to-Bar Pullups Chinups Conditioning Dips Double Unders Easy Bike Easy Row Easy Run Endurance Workout Explosive Pushups GHD Situps Glute Hamstring Raises Helen Hovers Jumping Air Squats Knees-to-Elbow Long Easy Run Lying Leg Raises MetCon Plank Hold Plyometric Exercise Pullups Pushups Recovery Run Rest Reverse Lunges Ring Dips Ring Pushups Ring Rows Row Russian Twists Situps Speed Drills Speed Workout Sprint Workout Stamina Workout Step-Ups Strength Strict Pullups Tabata Toes-to-Bar V-Ups Walking Lunges Weighted Dips Weighted Pullups Weighted Ring Dips- Follow SPD CrossFit on WordPress.com
09:01 minutes