CrossFit WOD for Thursday 11-2-2017

WOD

Nov 1, 2017

Strength/Skill: Pick 2 items, skill work, accessory work or that thing you hate the most because it’s hard. Work on it! Metcon: Output being sustained for the entire 20 mins, so don’t go too hard too fast.

Warm Up
Rowling-resting athlete does 10 Banded Pull Aparts and 20s elbow plank

Mobility
World’s Greatest Stretch 20s each pose

Strength/Skill-8 min EMOM
1) Accessory or Goat Movement
2) Accessory or Goat Movement 

METCON- 20 min AMRAP:

  • 90s max calorie row or 400m Run – Partner AMRAPs
  • 30 Mt. Climbers (2 ct)
  • 15 Weighted Abmats (you choose weight)

Accessory-6 min AMRAP
10 X-Band Steps each direction
25 Banded Double Leg Curls
30 Russian Twists

“If you fall, I’ll catch you.” – Ground