CrossFit WOD, November 26, 2023

CrossFit – Sun, Nov 26

Warm-Up
Warm-Up

AMRAP x 7 MINUTES

:40 Cardio Choice

10 Air Squat + Step-Up

10 Push-Up + Alt. Shoulder Tap

10 Alt. Straight Leg Sit-Ups

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice a Gymnastic Skill*

*Skill Options…
Strict Ring Dips
Pike Hold
Pike Box Hold
HS Hold Against Wall
HS Hold + Shoulder Taps

(No Measure)

Workout – All
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Box Step-Overs (20)

20 Push-Ups

20 Sit-Ups

Cardio Choice*

*Cardio Choice Options:

400m Run

30/25 Cal Row or Ski

(Score is Rounds + Reps)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)