< Return to Blog

CrossFit WOD, November 12, 2022

CrossFit – Sat, Nov 12

Warm-Up
Warm-Up

AMRAP x 5 MINUTES

:30 Cardio of Choice

20 Shoulder Taps

10 BW Good Mornings

5/5 Single Arm DB Bent Over Row

 

Workout
Metcon

3 SETS FOR QUALITY

2:00 Cardio Choice

20 Alt. Russian Twists

20 Empty Barbell Bent Over Row*

10/10 SA DB Deficit Push-Ups

10/10 SA DB Upright Row (Athlete Choice, Moderate)

20 Empty Barbell Good Mornings

20 Alt. Russian Twists

2:00 Cardio Choice

-Walking 1:00 Rest b/t Sets-

*Option for Pronated or Supinated Grip.

(No Measure)

 

Optional Finisher
Metcon

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Sit-Ups

MOVT 2 – Hollow Body Rocks

*1 SET= MOVT 1 + MOVT 2.

(No Measure)