WODs

CrossFit WOD, December 11, 2019

By December 8, 2019No Comments
Sometimes Always

Warm-up
Warm-up
Coach’s Choice

Metcon
Sometimes Always
25 Min EMOM:

1 – 10m DBall Squat Throws
2 – 10 DBall Slams
3 – 30 Mountain Climbers
4 – 12 Ring Push-ups
5 – 14 DB Rows (7 each)

50/40# DBall
35/20# Dumbbells

* STIMULUS * Move and sweat. Stay consistent from minute 1. DBall throw is from the chest. Mountain climber/DB Rows are total reps.

Mods – 1.) DBall weight/no squat during throws 2.) Mountain height 3.) Ring angle 4.) DB weight

Extra Work
Metcon
ERGATHON!

10K Row, Ski or 20K Bike

Metcon
3 sets:

GHD Sit-ups x 10-15
Single Leg KB RDL x 8-10 each leg