WODs

CrossFit WOD, November 15, 2019

By November 10, 2019 No Comments
191115

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
9 Min EMOM:

1 – 10 Single Leg Glute Bridge (5 each side)
2 – 3-5 Pull-up Negatives
3 – 10 Slider Pikes

* Scale up to weighted if desired
** Start at the top. Use a band to guide down slowly if needed
*** Plank to Pike position. Feet on 5# plates to slide

Metcon
191115
18 Min AMRAP:

21 Cal Row
15 Russian KBS
9 Pull-ups

Rx = 53/35# + Pull-ups
Rx+ = 70/53# + Chest to Bar

* STIMULUS * Manage your pace on the rower to sustain output. Unbroken swings and break up Pull-ups as needed to avoid falling to single reps. Pull-up mod should be difficult, not something quick and fast.

Mods – 1.) KB weight 2.) Rack/Banded pull-ups

Extra Work
Metcon
3 sets : 10 reps each movement

DB Front Raise
DB Lateral Raises
DB Z Press

Can go heavier for the Z Press.