11 Dec CrossFit WOD, December 12, 2018
Posted at 20:00h
in Work out of the day
12/12/2018
Warm-up
Gymnastics
15 Minutes on hand stand hold/walk progressions. Coaches choose your favorite drills. Use wall, PVC pipes, bands.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Ft. Single Arm OH KB Carry Right (53/35)
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, Jog, or Ski Erg Max Calories
*Score = Rounds + Calories
50 Ft. Single Arm OH KB Carry Right (53/35)
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, Jog, or Ski Erg Max Calories
*Score = Rounds + Calories
Auxillary Work
Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.
High Knees up and back
Butt Kicks up and back
Bear Crawl up and back
Lateral Shuffle up and back
5 Inch Worm with a push up
Then 250 Meter Row