20 Dec CrossFit WOD, December 21, 2020
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
4 ROUNDS
10 Cossack Squat
10 Air Squats
10 Banded Steps Left and Right
8 Deadbugs
:30 Bike (MOD)
10 Cossack Squat
10 Air Squats
10 Banded Steps Left and Right
8 Deadbugs
:30 Bike (MOD)
Strength
Back Squat (Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Goblet Squats (53/35)
30-25-20-15*
Cal Row
20-15-10-5
Pull-Ups
40-30-20-10
Goblet Squats (53/35)
30-25-20-15*
Cal Row
20-15-10-5
Pull-Ups
(Score is Time)
Then
EMOM x 6
2 Back Squats @ 85%