CrossFit- November 25, 2020

 In WOD

Wednesday

Warm-up
MOBILITY
Foam Roll
1:00 Pike
1:00 Couch

ACTIVATION
3 rounds:
:30 Row
7 Barbell RDL
:30 Front Plank

Metcon (4 Rounds for reps)
Fitness & Performance
Every 4:00 x 4
25/18 Calorie Row
5 Deadlifts @30X0 tempo*
set 1 @ 40%
set 2 @ 50%
set 3 @ 60%
set 4 @ 60%
Metcon (Time)
Fitness
100 WB Box Step ups (20/18)
– 5 Wallballs at the top of each minute till finished
Metcon (Time)
Performance
100 Front Rack Reverse Lunges (75/55)
– 5 Wallballs (20/14) at the top of each minute till finished

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