In WOD

CrossFit WOD 191119
THANKSGIVING SCHEDULE – 9am Community WOD 11/28
CLOSED FRI/SAT/SUN

General Warm Up
Band Assisted Hip Flexor Stretch x 60 seconds per side
Hawaiian Squats x 5 reps per leg @ 4111

Two sets of:
30 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
30 Second Mountain Climbers
30 Second Single-Unders
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 KB Swings
Rest as needed

Back Squat (3 reps every 2 min for 10 min )
Tempo Back Squat x 3 reps @ 42X1

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 3 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

Metcon (Time)
2 Rounds for time of:

20 DB Squats
20 Burpee
200M Run
20 DB Push Press
15 DB Lateral Jumps
200M Run
20 DB Power Clean
200M Run

RX 35/25
RX+ 50/35

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