15 Nov CrossFit WOD, November 16, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Metcon
Metcon (10 Rounds for reps)
10 Sets (1 set every 2 minutes)
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower
Weightlifting
Bent Over Row (Weight)
Bent Over Barbell Rows
4 x 10
4 x 10
DB Hammer Curls (Weight)
Rest 60s.
Standing Alternating DB Hammer Curl
4 x 10
4 x 10
30 second Row (Legs only)
30 Sec Row (Arms only)
5 down dog/seal pose transition
5 World’s Greatest Stretch (each side)
**2. Workout Prep**
1 set
20 Second Row (workout pace)
4 Burpee Over Rower