CrossFit WOD 11/02/19

Skill Work

Side plank 30s

Banded Hydrant x10

Ring inch worm x6

3 rounds

Metcon Prep:

Ring push-up

Hollow hold

Half press w/hold

Push-up

Metcon (Time)

Partner Workouts- Alternate rounds

Bike 9 cal

Burpees x7

Ring push-ups x5

20 rounds for time
*Keep the bike under 30s.

**Burpees will feel very sluggish. Keep a disciplined pace.

***Slow down on the push-ups. Work on your body shapes and cherish the low reps.

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Workout of the Day

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    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

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

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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