CrossFit WOD, December 3, 2018

12/03/2018

Warm-up
3:00 of Row or Bike at a Moderate Pace, then
2 rounds of
10 Cossack Squats
10 Front to Back Leg Swings
10 PVC Pass-Throughs

Air Squat Warmup: Coach Led
Pushup Warmup: Coach Led

Metcon
181122 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Scaling
This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats

Cool Down
2 Rounds at Easy Pace:
25 Banded Pull-Aparts
1:00 Jumping Jacks
Lying Pec/Shoulder Stretch 1:00/side
Couch Stretch 1:00/SIde

By |2018-12-16T16:47:07+00:00December 3rd, 2018|WOD|0 Comments