WODs

CrossFit WOD, November 7, 2019

By November 3, 2019 No Comments
Phoenicids

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

Min 1 – 10 One Arm DB Row (5 each)
Min 2 – 10 Unweighted Coccyx Squat
Min 3 – 20m Banded X Walk

* Same weight all 3 sets
** Modify to rig assistance or depth
*** Use blue hip bands or purple band for X

Metcon
Pheonicids
For time: 20 Min Cap

21-15-9-6-3
Burpee Box Jump Over 24/20"
Cal Row

* STIMULUS * Pace. Move methodically and efficiently thru 21 to get warm and set the pace to maintain a smooth and steady effort thru 15, 9 etc. Early pace will set you up for success and achieved intention of workout.

Mods – 1.) No push-up burpee/Box height/Step overs 2.) Ski or Bike if Rower causes physical issues

Extra Work
Metcon
3 sets:

DB Bulgarian Split Squats x 10 (5 per leg)
Unweighted Barbell Goodmornings x 12
KB Front Rack Carry x 100′

* Use a pair of DB if mobility allows. Otherwise, modify to unweighted
** Just a barbell or banded
*** 100ft. Unbroken. 2 KB’s