CrossFit WOD 12/10/2020

Warm-up

2 Rounds:

Kang Squat x 8

Rest 20 Seconds

Hand-Release Burpees x 8

Rest 20 Seconds

Banded Good Mornings x 8

Rest 20 Seconds

Shoulder Taps (From Plank) x 8/each arm

Rest 20 Seconds

Back Squat (3-3-3-3-3)

Weight: Same Across

Movement Tempo: 3111

3 Seconds Down

1 Second in the Bottom

1 Second Up

1 Second at the top

Prioritize movement/mechanics over weight, but don’t be hesitant to go heavy, just be honest with yourself. Have a coach observe your movement if you’re unsure.

Bench Press (3-3-3-3-3)

Utilize the same rules specified for the back squat.

Metcon (Time)

For Time:

Assault Bike x 50 Cal
Optional 😉

Workout of the Day

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    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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