CrossFit WOD, November 28, 2022

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testing_admin
December 12, 2022
CrossFit WOD, November 28, 2022

11.28.2022



Warm-up

[3-12:00]
400m jog
+
30s row easy
60s row moderate
30s row fast
+
AMRAP 4:00
10 reverse lunges
10 knuckle drags
10 mountain climbers
10 skater plyos
+
Specific Prep [12-18:00]
With empty bar
12 front rack lunges
+
add some weight
10 front rack lunges

Weightlifting

[18-30:00]

Front Rack Lunge (10/leg x 3 sets; rest 2:00)

all 3 sets @ same weight

Goblet Hold Lunge (12-14/leg x 3 sets; rest 2:00)

all 3 sets @ same weight

Metcon

[30-55:00]

Cosmo (Time)

For time @ SUSTAIN pace (25:00 CAP)
run 400m
750m row
25 Russian KBS (53/35)
25 sit ups
run 800m
25 sit ups
25 Russian KBS (53/35)
750m row
run 400m

OPEN(RX+): same as Fitness
CC: Pacer/SUSTAIN

Cosmo (BUILD) (Time)

For time @ SUSTAIN pace (25:00 CAP)
run 400m
750m row
25 Russian KBS (53/35)
25 sit ups
run 800m
25 sit ups
25 Russian KBS (53/35)
750m row
run 400m

Recovery/Endurance Builder

[after class]
(start these about 30-60s after workout is over)
1:00/leg hamstring stretch
1:00/leg pigeon pose
1:00/leg calf stretch

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