November 19, 2015
CrossFit/Competitor
REST DAY!
CrossFit 101
WOD: For Total Reps
3 Rounds, 1 Minute Each Station:
Assault Bike (for calories)
Shoulder to Overhead (choose load)
Med Ball Clean (20/14)
Plank Hold (for seconds)
Ring Row
Rest
CrossFit Teens
WOD: AMRAP x 20:00
5 Handstand Push Ups
10 Pistols
15 Pull Ups
Gymnastics
Skill: Freestanding Handstand Push Ups
WOD: 5 Rounds
0:30 L Sit
10 Standing Dumbbell Inverted Cross
Strongman
Warm Up: Heavy object front carry for distance in 5:00
WOD: For Time
10,9,8,7,6,5,4,3,2,1
Bench Press
10 Pull Ups After Each Bench
Endurance
WOD: For Time
Run 20 x 100m
*0:30 rest between rounds