14 Nov CrossFit WOD, November 15, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Overhead Squat (1 x 1)
You will take 12 Minutes and build to a heavy single OHS.
The alternative will be Front Squat x1 Push Press x 1
The alternative will be Front Squat x1 Push Press x 1
Workout Prep
Workout Prep**
1 set
5/4 Calorie Bike
3 Handstand Push-Ups
5 Pull-Ups
5/4 Calorie Bike
1 set
5/4 Calorie Bike
3 Handstand Push-Ups
5 Pull-Ups
5/4 Calorie Bike
Metcon
Metcon (Time)
20/15 Calorie Assault Bike
– Into –
21-15-9
Handstand Push-ups
Pull-Ups
– into –
20/15 Calorie Assault Bike
– Into –
21-15-9
Handstand Push-ups
Pull-Ups
– into –
20/15 Calorie Assault Bike
15 Min Cap
30-sec assault bike
5 scap pull-ups
5 kip swings
5 push-ups
10-sec handstand hold