WODs

CrossFit WOD, December 4, 2019

By December 1, 2019 No Comments
Andromedids

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 5 Reps Increasing)
Every 2 minutes for 10 minutes, perform 5 Back Squats. Increase the weight each round, try to match or increase from last week. Focus on form, timing and positions.

Metcon
Andromedids
For time: 14 Min Cap

500/475m Row
: then :

5 Rounds:
10 Wall Ball 20/14#
15 Medball Sit-ups 20/14#

: then :
500/475m Row

* STIMULUS * Strong pace on the row. Unbroken as long as possible on the WB shots.

Mods – 1.) WB weight (hit your targets) 2.) Unweighted sit-ups

Extra Work
Metcon
Rower/Bike/Ski

4 minutes on each
3 minutes on each
2 minutes on each
1 minute on each