WODs

CrossFit WOD, December 30, 2019

By December 29, 2019No Comments
191230

Warm-up
Warm-up
Coach’s Choice

Metcon
191230
25 Min EMOM:

1 – Cal Bike
2 – :30 Double KB Front Rack Hold 53/35#
3 – 20m Walking Overhead Plate Lunge 45/25#
4 – 20m Burpee Broad Jumps
5 – 15 KB Russian Twist 53/35#

Rx = 12/10 Cal Bike
Rx+ = 14/12 Cal Bike

* STIMULUS * No more than :45 on the Bike. Keep elbows HIGH for KB Hold and Unbroken. Complete lock-out for the lunge. Full extension and land in 1/4 on jumps. Feet off floor for each rep of twist.

Mods – 1.) Time on Bike vs Cals. 2.) KB weight/DB’s 3.) Plate weight/unweighted lunges 4.) No push-up burpees 5.) KB weight/unweighted twist

Extra Work