CrossFit WOD, November 4, 2021

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testing_admin
December 12, 2022
CrossFit WOD, November 4, 2021

11.4.2021



Warm-up

[3:00-11:00]
5:00 AMRAP
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt Dead Bugs

Specific Prep

[11:00-16:00]
EMOM 6:00 :
7/5 Cal Bike
5 Burpees
15 Double Unders

Metcon

[16:00-47:00]

All the Resolutions (Time)

3 Sets For Time (9:00 CAP each set)
12-9-7
Calorie Bike
Burpees
Double Unders

Rest 2:00 between each set

Open/RX+: Rep Scheme: 15-12-9
CC: PUSH/THRESHOLD
Goal: 6:00-8:00/set
Time Cap = 9:00/Set
Total Time Cap: 31:00

All the Resolutions (BUILD) (Time)

3 Sets For Time
12-9-7
Calorie Bike
Burpees
24-18-14
Single Unders

Rest 2:00 between sets

Finisher

[50:00-57:00]
3 Sets
20 Mountain Climbers (right + left = 1)
:20/:20 Single Leg Glute Bridge Hold
20 Russian Twists (right + left = 1)
:30sec/:30sec Side Plank
R: 1:00 b/s

Cool Down/Stretch

[57:00-60:00]
Down Dog Low Lunge Elbow to Knee Reach to Sky
Hamstring Stretch Half Pigeon Down Dog
Low Lunge Elbow to Knee Reach to Sky
Hamstring Stretch Half Pigeon
Pause in Each Position for :30-60sec

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