11 Nov CrossFit WOD, November 12, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (Time)
21-18-15-12-9-6-3
GHD’s OR Alternating V-Ups (36-30-24-18-12-6)
Chest to Bar Pull-Ups
GHD’s OR Alternating V-Ups (36-30-24-18-12-6)
Chest to Bar Pull-Ups
Time Cap 18 Minutes
Auxillary Work
10 Minutes of Hand Stand Walk Practice
30sec easy bike
10 Ring Rows (supinated)
10 Kip Swings
10 Sit Ups (Focus on leg extension)
**2. Workout Prep**
5-4-3
GHD’s
Chest to Bar Pull Ups