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 😉

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    Pull-ups
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    5-8 Strict
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    1:40/20 x9 Rounds

    2 minute rest after Round 5

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