Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

General Warm Up

Row 400m

20 Duck Walk Steps

15 Jump Squats

Mobility/Activation Recommendation

Banded Pigeon Pose, :90/side

Specific Warm Up

Dumbbell Squat Clean Practice

4×4 touch and go, 2 sets touching between

the legs and 2 sets touching outside the legs

Metcon (Weight)

Dumbbell Squat Clean

15-12-9-6

*Technique/Strength

*Practice Cycling Touch and Go DB Squat Cleans

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

Extra Credit

Tabata V-Ups

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