15 Nov CrossFit WOD, November 16, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Nov 16
Warm Up
<p>3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release Pushups<br /> <br /> <br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Kettlebell Swings<br />3 Push Ups</p>
Metcon (AMRAP – Reps)
<p>15:00 Amrap<br />12/10 Calorie Assault Bike/Row <br />5-10-15-20-25. . . <br />Kettlebell Swings (53/35)<br />Push Ups</p><p> </p><p>Score the round of KBS you were in. </p>
Auxillary Work
<p>3 sets<br />14 Barbell Front Rack Step Ups (7/7)</p>