CrossFit WOD, November 19, 2021

CrossFit WOD, November 19, 2021

Friday

Warm-up
10 min AMRAP
1 min machine of choice
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Burpee into Cobra Stretch
1 Pull-on Rope for height

**2. Workout Prep**
1 set
10 Sec. Bike (Workout Pace)
5 Toes to Bar
– rest 30 seconds –
10 Sec. Bike (Workout Pace)
1 Rope Climb or 3 Strict Pull Ups

Metcon
Metcon (2 Rounds for reps)
For time
60 Toes to bar
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press

-rest until 12:00-

12 Rope Climbs or 50 Strict Pull-Ups
*perform 8 Devils Press (35/25) every 2 minutes
**Start the workout with the Devils Press

Weightlifting
Bottoms Up KB Press (3 x 10 each arm. Standing )
Split Squat (Weight)
Rear foot elevated DB Split Squats
4 x 10 each leg