05 Dec CrossFit WOD, December 6, 2020
Posted at 20:00h
in Work out of the day
Bootcamp 12/6
Warm-up
600m run
Stretch/Mobility
Stretch/Mobility
Metcon (3 Rounds for reps)
3 rounds for max reps:
Min 1: KB swings (55/35)
Min 2: Goblet squats (55/35)
Min 3: Alternating plate push-ups
Min 4: Hollow rocks
Min 5: Rest
Metcon (Time)
200m run
30 overhead kneel to stand
200m run
30 med ball situps (20/14)
200m run
30 wallball side tosses (15 each side)
200m run
30 overhead kneel to stand
200m run
30 med ball situps (20/14)
200m run
30 wallball side tosses (15 each side)
200m run
Metcon
CASH-OUT
3 sets (for quality, not time)
-2 lengths bear crawl
-100m farmer carry