WODs

CrossFit WOD, November 11, 2019

By November 10, 2019 No Comments
The Natalie

Warm-up
Warm-up
Coach’s Choice

Metcon
The Natalie
25 Min EMOM:

Min 1 – 2 Turkish Get-ups (1 each side) 53/35#
Min 2 – Cal Bike
Min 3 – 100m Run
Min 4 – AMRAP 10m Broad Jumps
Min 5 – REST

Rx = 10/8 Cal
Rx+ = 12/10 Cal

* STIMULUS * It is a Broad JUMP, not a Broad HOP. Squat, extend and land in a squat. Every 10m is a rep. Modify Get-ups as needed to complete 2 in each round.

Mods – 1.) TGU weight (can use a DB if needed) 2.) Bike Cal 3.) 100m Ski/150m Row 4.) Step-up or lunge

Extra Work
Durante Core
5 Rounds:

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold

1:00 Rest