CrossFit WOD, November 21, 2022

CrossFit – Mon, Nov 21

Warm Up
<p>0:30 Active Samson Stretch<br />0:30 Inchworm to Push-Up<br />0:30 scorpion stretch<br />0:30 Slow Air Squats<br />0:30 Frog Hops<br />0:30 Laying Front Rack Stretch</p><p>0:30 Pigeon Pose (Left Side)<br />0:30 Pigeon Pose (Right Side)</p>
Front Squat (build to a heavy set of 8)

CrossFit WOD, November 19, 2022

CrossFit – Sat, Nov 19

Warm Up
<p>1 min cardio</p><p>30 seconds each</p><p>pvc pass through</p><p>pvc good mornings</p><p>up dog down dog</p><p>air squats</p>
Metcon (Weight)
<p>Minute 1 – 24 DB reverse lunges</p><p>Minute 2 – 12 push ups</p><p>Minute 3 – 14 renegade rows</p><p>Minute 4 – 25 DU (50 singles)</p><p>Minute 5 -10 V ups</p><p> </p><p>RX = 50/35</p><p>If can’t complete the # within the minute, pick a number that is challenging but can be completed.</p><p> </p><p> </p>

CrossFit WOD, November 18, 2022

CrossFit – Fri, Nov 18

Warm Up
<p>1:00 Easy Bike<br />0:30 Squat to Stand<br />0:30 Frog Hops<br />1:00 Easy Bike</p><p>pvc good mornings and pass through</p>
Deadlift (Build to a heavy set of 20)
Metcon (Time)
<p>For Time [18 Minute Cap]:<br />36 Burpee Pull-ups<br />63 Dumbbell Hang Snatches (50/35)<br />1500/1200 meter row or 1200 meter run<br /><br />*Score = Time it takes to complete the workout.</p>

CrossFit WOD, November 17, 2022

CrossFit – Thu, Nov 17

Warm up
<p>0:30 Push-Up to down dog (pedal the calves in down dog)<br />0:30 Squat to Stand<br />0:30 Hollow Hold</p><p>0:30 Front Plank<br />0:30 Pausing Air Squats<br />0:30 Straight Legged Sit-Ups</p><p>1:00 Alternating Cossack Squats</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 25:<br />1 Shuttle Run<br />5 Push-ups, 10 Air Squats, 15 Sit-ups<br />2 Shuttle Runs<br />5 Push-ups, 10 Air Squats, 15 Sit-ups<br />3 Shuttle Runs<br />5 Push-ups, 10 Air Squats, 15 Sit-ups<br />…<br />Add 1 Shuttle Run Each Round<br /><br />* 1 Shuttle Run = 30 feet down AND back</p>