20 Nov CrossFit WOD, November 21, 2020
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Metcon (Time)
With a Partner
7 Rounds of Cindy
2 Rounds of DT
6 Rounds of Cindy
2 Rounds of DT
5 Rounds of Cindy
2 Rounds of DT
4 Rounds of Cindy
2 Rounds of DT
3 Rounds of Cindy
2 Rounds of DT
2 Rounds of Cindy
2 Rounds of DT
1 Round of Cindy
2 Rounds of DT
7 Rounds of Cindy
2 Rounds of DT
6 Rounds of Cindy
2 Rounds of DT
5 Rounds of Cindy
2 Rounds of DT
4 Rounds of Cindy
2 Rounds of DT
3 Rounds of Cindy
2 Rounds of DT
2 Rounds of Cindy
2 Rounds of DT
1 Round of Cindy
2 Rounds of DT
** 1 Round of Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats
** 1 Round of DT = 12 DL, 9 Hang PC, 6 STOH (155/103)