WODs

CrossFit WOD, December 9, 2019

By December 8, 2019No Comments
Mad Elf

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 increasing the weight each round. Last week of 5’s! Try to match last week or increase slightly. Record your heaviest 5.

Metcon
Mad Elf
7 Rounds for time: 14 Min Cap

10m Walking Front Rack DB Lunge
100m Shuttle Run

Rx = 35/20#
Rx+ = 50/35#

* STIMULUS * Unbroken lunge. Push the pace.

Mods – 1.) DB weight/unweighted lunges 2.) 100m Bike/Ski

Extra Work
Metcon
For time:

4000m Row