WODs

CrossFit WOD, December 2, 2019

By December 1, 2019 No Comments
Narcissus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

1 – Half Kneeling Single Arm DB Press x 10 (5 each)
2 – Bicep Curls x 10 each
3 – Supinated DB Row x 10

* If lunge is an issue, performing standing
** 10 each, same time if possible
*** 10 each, same time

Metcon
Narcissus
5 Rounds for time:

10 Burpee Slam Balls 50/40#
10 Bear Hug DBall Squat
10m Bear Hug DBall Carry

* STIMULUS * Pace. Ball on chest for the Squats and Carries. Squats should be unbroken. Every 10m = 1 rep.

Mods – 1.) No push-up burpees 2.) Unweighted Squats 3.) DBall weight 4.) Farmers Carry

Extra Work
Metcon
10 Min Row, Bike or Ski

: 2 Min Rest :

10 Min Row, Bike or Ski