Friday WOD

November 21, 2019

ACCESSORY WORK

20 LAPS SINGLE FARMERS WALK (SWITCH EVERY LAP)

NO TIME( START AND GO)

EVERY TIME YOU BRING THE KB OR DB DOWN DO 5 BURPEES

 

 

CROSSFIT

FLOWER BY MOBY.

FRONT SQUATS EMPTY BARBELL OR LOAD UP IF POSSIBLE

 

REST 3 MINUTES

 

AMRAP 8 MINUTES

12 BOX JUMPS

9 PUSH UP SHOULDER TAPS
6 PULL UPS

 

 

CROSSFIT LIGHT

EVERY MINUTE FOR 20 MINUTES

M1- 45 SECS PLANK

M2- 30 RUSSIAN TWIST BODYWEIGHT

M3 - 30 SECS ARCH / SUPERMAN HOLD

M4- 30 LEG SCISSORS

M5- 30 SECS PLANK SHOULDER TAPS

 

 

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