CrossFit WOD 9/23/19

Warm-up

Shuttle Run x5

Walking lunges 50 ft

Strict Leg lfits/Knee tucks x5

2 rounds

Rope Climb:

J-hook

Heel Hook

Hang

Rope Knee tucks w/Latch

Rope Climb

Metcon Prep:

Toes to Bar

Walking lunges

200m Run

3.2.1.Go!

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
*Halfway up the rope is better than on the floor. Climb as high as you can. Scale by isolating your limitation and working on it.

**Toes to Bar, walking lunges, and running should be done at a quick, fluid, and constant pace.

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    -Immediately into

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    10 rounds
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    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

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    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

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    Time cap: 20 min.

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