WODs

CrossFit WOD, November 26, 2019

By November 24, 2019 No Comments
Phasianidae

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2.5M x 5, 5 Reps Increasing)
Every 2.5 minutes for 12.5 mins, perform 5 Back Squats. Increase the weight each set, focus on form and timing. Record your best 5.

Metcon
Phasianidae
Two Rounds: For Reps

In 2 Minutes:
20/16 Cal Bike
AMRAP 10m Bear Crawl in remaining time

: 2 min rest :

In 2 Minutes:
20/16 Cal Row
AMRAP 10m Bear Crawl

* STIMULUS * Complete your calories in 1-1:15. Hips above shoulders for Bear Crawl.

Mods – 1.) 18/14, 16/12 etc. Cals 2.) Low Bear crawl, ME Plank Hold

Extra Work
Metcon
4 sets:

:45 plank, :15 rest
:30 side plank, :15 rest
:30 side plank, :15 rest