CrossFit WOD for Tuesday 11-22-2016

WOD

Nov 21, 2016

For the Metcon, try to match your numbers in the First and Third rounds.

Warm-up

  • 10 BR Lunges
  • 10 Push Presses
  • 10 Ring Rows
  • 10 Supermans
  • 10 Back Squats
  • 10 Sit-ups

Mobility

Foam Roller – 10 passes each:

  1. Lats
  2. Thoracic Spine

METCON:

Round 1- 4 minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 10 Air Squats

Rest 1 minute

Round 2 – 4 minute AMRAP of:

  • Burpee Box Jumps (24, 20)

Rest 1 minute

Round 3 – 4 minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 10 Air Squats

Strength – 3-4 rounds of:

  1. BB Supinated Grip Rows x 8-10
  2. BB RLDs x 8
  3. Plank Complex x 10s-10s-10s (Side-Side-Elbow)

    https://youtu.be/sZ0c6pfPXTI

    Supinated Grip Bent Over Barbell Row.

    Compliments of Built for Motion

    “Was it over when the Germans bombed Pearl Harbor? Hell no!”
    – John “Bluto” Blutarsky