CrossFit WOD, November 6, 2019

Wednesday 6th November 2019

Warm-up
Warm-up
30/20 cal row
2 rounds
10 jumping air squats
10 pvc dislocates
5 walk outs

3 min pushing EMOM,

Turkish get ups to begin. Make sure you are happy with the technique before increasing weight. These are great for core and shoulder strength and stability.

Short sprints to finish. Aim for a big set on the T2B, if you have time drop then back up for another set.

Weightlifting
Turkish Get Up (3 x 3 on each arm as heavy as form allows)
Find a weight that is heavy for 3 reps.

Perform 15-20 barbell bicep curls after each set.

Metcon
Metcon (AMRAP – Reps)
In 2 mins
20/15 cal row
10 Box jump overs 24/20in
AMRAP
T2B

2 mins rest x 5
Score is total T2B after 5 rounds

Scale to high feet/knee raise or leg drops if you struggle to hang of the bar for long periods. Scale the rpw so that you take no longer than 1 minute. Only JUMP if your are 100% confident, step over if needed.