14 Nov CrossFit WOD, November 15, 2019
Posted at 20:00h
in Work out of the day
11/15/2019
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Push Press (Weight)
Metcon
Metcon (Time)
2 RFT:
150 Double Unders
75 Calorie Row or 50 Calorie Bike
50 DB Push Press (50, 35)
20 Min Cap
150 Double Unders
75 Calorie Row or 50 Calorie Bike
50 DB Push Press (50, 35)
20 Min Cap
– Goal: Build to 90-95%
– Reset reps – not touch n go