CrossFit WOD 12/17/2020

Gymnastics

Complete 3 Sets:

Hollow Body Hold 30 Sec

Seal Stretch 30 Sec

Complete the following:

Accumulate 1 minute hanging from the bar

-Rest 90 Seconds-

Accumulate 45 seconds hanging Knees-over-hips

-Rest 90 Seconds-

Accumulate 30 Second hanging L-Sit

Complete the following:

Accumulate 1 minute in ring dip support

-Rest 90 Seconds-

Accumulate 1 minute in bottom ring dip support

-Rest 90 Seconds-

Then perform…

3 Sets of 5 ring dip negatives*

Tempo: 3111

*90 Seconds between sets

**Utilize feet to provide necessary leverage if need be.

Metcon (No Measure)

Complete 4 Sets of the following:

10 Single arm ring row, alt. (5L/5R)

Rest 15 Seconds

10 Hang DB C&J (5L/5R)

Rest 15 Seconds

10 Cal Bike
Increase the intensity as you complete each set.

Workout of the Day

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    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
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    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
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    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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