Monday and Tuesday WODs

Check out Monday and Tuesday's WOD at Crossfit Vortex!


Monday's WOD

Mobility

• Double Lacrosse T-spine Smash
• Any other drill of your choice

Pre-WOD
EMOM 8 Minutes

• 1 Clean and 2 Push Jerk (65)

WOD
AMRAP 10 Minutes

• 10 Thruster (95/65)
• 10 Pull Up

Rounds: 3 + 6 pull up
Thruster @ 55


Tuesday's WOD

Mobility

• Olympic Wall Squat
• Chest Smash with Lacrosse Ball

Pre-WOD
5 Sets of:

• 2 Front Squat
• 4 Back Squat

105 - maxed out Back Squat

WOD
AMRAP 15 Minutes

• 1 minute of Squats
• 2 minutes of Double Under
• 3 minutes of Push-Ups
• 4 minutes of KB Swing (55/35)
• 5 minute of Burpees

Reps: 252 (KB at 26)