CrossFit WOD, November 4, 2019

Monday 4th November 2019

Warm-up
Warm-up
3 min DU practice or 50 OTM if good at them.

3 rounds
10 alt lunge
10 sit up
5 jumping pull up or ring row

3 min pushing EMOM, kip swings after each set.
Stretch lats before starting.

Pulling gymnastics under fatigue that get increasingly hard. Each 3 rounds start with a movement to get your heart rate up followed by a simple gymnastic movement, into the pulling.
Only attempt RX+ if you are confident of getting the muscle ups. If not scale and push yourself on any challenging movement.

Hollow rock AMRAP to finish.

Metcon
Metcon (Time)
RX+

3 rounds
50 DUs
20 alt lunges
10 Pull ups
into
3 rounds
15 Bar touch burpee
20 sit ups
8 C2B
into
3 rounds
50 DUs
20 air squats
6 Bar muscle ups

18 min cap

RX is
3 rounds
35 DUs
20 alt lunges
8 pull up
into
3 rounds
15 bar touch burpee
20 sit up
6 C2B
3 rounds
35 DUs
20 sit ups
4 strict pull ups

Scale to 75 singles to replace the doubles.
Scale to 10-8-6 of any pulling movement but look to change it up each time. For example 10 jumping pull ups/8 ring row/6 banded.

Metcon
Metcon (Time)
5 min AMRAP of hollow rocks.

Each time you break perform
10 Hand release press ups.

Look for a tight rock. NO swingig your legs right up then letting your feet hit the floor.