WOD 201119 - FRIDAY
- CrossFit Latte Stone
- Nov 19, 2020
- 1 min read
Box Announcements:
Attention AETNA members! You can now use the check-in kiosk at the front desk to sign-in! No more papers! If there are any issues with signing in, please let your coach know so we can update your account. Thank you for helping us go fully paperless and supporting our efforts to go GREEN!
WARM UP
Coach Stretch:
Shoulder Mobility
5 AMRAP
8 Supermans
5 Cobra Burpee + Broad Jump
8 Alt. V-ups
5 Air Squat
S/S
5 sets
3 Pause Push Jerk
*3 sec pause in the dip and catch position
*moderate load
Superset:
15-20s Hanging L-sit Hold
WOD
FOR TIME
1-2-3-4-5-6-7-8-9-10
Power Clean
10-9-8-7-6-5-4-3-2-1
No Push Up Burpee
Rx: 115/75#
Rx+: 155/105#
TC: 13 Mins
Post WOD Accessory:
50 L/R Side Plank Rotations
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