TUESDAY WOD November 28, 2017

27
Nov

TUESDAY WOD November 28, 2017

CrossFit WOD
PERFORMANCE + FITNESS

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
DB Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.
Stagger stations as needed

 

 

 

BootCamp WOD
INTENSITY

A.
15 Mins EMOM
15 Knee Tuck
15 Frog Jumps
60 Air Punches

B.
14 Mins AMRAP
20 Side Lunge & Chest Press w/ Plate
20 Straight leg Sit-up & Press
250m Run / 300m Row