07 Nov CrossFit WOD, November 8, 2020
Posted at 20:00h
in Work out of the day
Bootcamp 11/8
Warm-up
Run
Stretch/Mobility
-10 PVC Pass Throughs
-10 PVC Good Mornings
-10 PVC OHS
-10 leg swings each leg
-5 rollover to split
Warm-up
5 lunges each leg
10 mountain climbers
15 air squats
20 hollow rocks
10 push ups
Elbows and toes plank hold
10 mountain climbers
15 air squats
20 hollow rocks
10 push ups
Elbows and toes plank hold
Warm-up
WOD-Specific Warm Up
Toes to Bar:
-10x kipping swings
-10x knees to chest
-10x T2B
Turkish Get-Ups:
-Review movement
-Start w/ light weight (2 each arm)
Rope climbs/Ring Rows):
-Practice your modification
Metcon (Time)
10-15-20-25-20-15-10
Toes to Bar
Toes to Bar
After each round:
4 TGU (2 each arm) (55/35)
1 rope climb (Scaling: 8 ring rows)