In WOD

CrossFit WOD 191125
THANKSGIVING SCHEDULE – 9am Community WOD 11/28
CLOSED FRI/SAT/SUN

General Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Scap Pull-Ups
Rest 30 seconds
12 Slow Squats
12 Alternating Cossack Squats
12 Glute Bridges
Rest as needed
Back Squat (3 reps every 2 min for 10 min )
Tempo Back Squat x 3 reps @ 4111

Must go up in weight from last week back squat

Metcon (Time)
For Time:

400M Run
25 x KB Swing
25 x KB Overhead Walking Lunge
25 x KB Swing
400M Run

53/35

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