20 Nov CrossFit WOD, November 21, 2018
Posted at 20:00h
in Work out of the day
11/21/2018
Warm-up
Metcon
Metcon (AMRAP – Reps)
4 Rounds of:
60s of Hand Release Push-ups
60s of SDHP w. KB (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike
60s Rest
60s of Hand Release Push-ups
60s of SDHP w. KB (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike
60s Rest
* Score is total reps
Auxillary Work
Plank OFF: Who can hold the longest? If anyone makes it beyond 5 minutes, starting adding plates 10# plates to each athletes back =)
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
Then,
Tabata Double Unders
8 x 20s work/10s Rest
Review:
HR Push-ups
SDHP with a KB
Air Squats and Wall Balls
Calories Bike
Athletes should perform 30 seconds of work on each movement