02 Nov CrossFit WOD, November 3, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Workout Prep
Metcon
Metcon (4 Rounds for reps)
4 sets (1 Set every 7:00)
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m
Weightlifting
DB RDLs (Weight)
Rest 60s.
Single Leg DB RDL
4 sets: 10 Reps (each side)
4 sets: 10 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets
1 set
100m Run
5 Pull Ups
5 Handstand Push Ups