29 Dec CrossFit WOD, December 30, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Quad Heel Taps
MIN 2 – 15 Glute Bridge-Ups into Max Hold
MIN 3 – :45 Max Mountain Climbers
MIN 4 – 20 Lunges
5 MIN – :45 Max Light Russian Swings
MIN 1 – :45 Quad Heel Taps
MIN 2 – 15 Glute Bridge-Ups into Max Hold
MIN 3 – :45 Max Mountain Climbers
MIN 4 – 20 Lunges
5 MIN – :45 Max Light Russian Swings
-Then Repeat!-
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7/7 OH Plate Split Squat*
MIN 2 – 14 Half Kneeling Plate Around the Worlds
MIN 3 – 15 Single KB Feet Elevated Crunches
MIN 1 – 7/7 OH Plate Split Squat*
MIN 2 – 14 Half Kneeling Plate Around the Worlds
MIN 3 – 15 Single KB Feet Elevated Crunches
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Jumping Lunges
-Rest :20-
1:00 – Wall Sit
-Rest :20-
1:00 – Alt. Sit-Thrus
-Rest :20-
1:00 – Jumping Lunges
-Rest :20-
1:00 – Wall Sit
-Rest :20-
1:00 – Alt. Sit-Thrus
-Rest :20-
(Score is Reps)