15 Nov CrossFit WOD, November 16, 2018
Posted at 20:00h
in Work out of the day
11/16/2018
Warm-up
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Auxillary Work
1a) KB Curls: 3 x 10. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.
10-8-6-4-2
Air Squats
Squat Thrusts
Hollow Rocks
Then,
Grab a band and complete
50 Banded Pulldowns
50 Banded Pushdowns
Spend 10 Minutes on Reviewing Pull-up and Push-up scaling