CrossFit WOD, November 16, 2018

CrossFit WOD, November 16, 2018

11/16/2018

Warm-up
At a slow/consistent pace:
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

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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

Auxillary Work
1a) KB Curls: 3 x 10. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.