WODs

CrossFit WOD, December 17, 2019

By December 15, 2019No Comments
191217

Warm-up
Warm-up
Coach’s Choice

Metcon
191217
25 Min AMRAP:
w/ a partner

60/55/50 Cal Bike
50 Knees to Elbow
100m Farmers Carry
40 Hand Release Push-ups

Rx = 53/35#
Rx+ = 70/53#

* STIMULUS * Split reps evenly. Males = 30 Cal, Females = 25 Cal. Keep form on push-ups!

Mods – 1.) Kipping knee-up/V-ups 2.) Carry weight 3.) Knee down push-ups/Elevated push

Extra Work
Metcon
Partner Workout
100k & 200k goals:

Partner 1: Row, ski or
ride 50 Calories. Partner
2: Plank until Partner 1
finishes. Switch.

Continue:
40 Calories/Alternative
Lunges.
30 Calories/Wall Sit.
20 Calories/Burpees.
10 Calories/Push Ups.