CrossFit WOD for Monday 11-27-2017

WOD

Nov 26, 2017

Strength/Skill: Despite what you may think, all that Thanksgiving food is great to fuel strength workouts, not cardio. Lots of different strength/accessory movements today to help with that. Metcon: Pace yourself and choose your own weight. You decide how hard this one will be based on weight. 

Warm Up:
400m Run, 10 Gorilla Squats, 5 Cherry Pickers, 5 Samson Stretch (ea), 10 Air Squats, 10 Frankensteins

Mobility:
2 sets X-band 10 steps ea direction-Then Burgener Warm Up

Strength/Skill – 30 mins to complete 

1) Power Snatch+OHS, 4 x 2+2 or practice
2) Sumo RDL 4x 8-10 AHAP
3) Goblet Walking Lunges: 3×8 ea
4) Farmer Carry: Accumulate 300m

METCON- Complete – 4 Rds (10 min cap):

  • 15 Russian Swings
  • 15 Goblet Squats
“If you fall, I’ll catch you.” – Ground