CrossFit WOD, November 30, 2023

CrossFit – Thu, Nov 30

Warm-Up
Warm-Up

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Gymnastic Pull Option*

Gymnastic Options:

(Ring) Pull-Up

Chest to Bar

Hips to Rings

Ring Muscle-Up

(No Measure)

Workout – Performance
10 ROUNDS FOR TIME* (Time)

200m Run

3 Ring Muscle-Ups

(Score is Time)

*From CF 8/14/23

Workout – Fitness
10 ROUNDS FOR TIME* (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

*Inspired from CF 8/14/23

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)