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Metcon

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WOD

THURSDAY 29102020

Warm-up

2 rounds:
10m Bear Crawl
5/5 Dead Bugs
Then, 3 rounds:
5 Squats w/ Pause @ Bottom
5/5 Step Back Lunge
5/5 Single Leg Vertical Jumps

Metcon

Metcon (Time)

LIMITED EQUIPMENT
"Open Workout 13.2"
AMRAP 10:00
5 DB/KB/BB/Object Shoulder to Overhead
10 DB/KB/BB/Object Deadlifts
15 Box Jumps

*Rest 3:00, then

"Awful Annie - Home Style"
50-40-30-20-10
Double Unders
Sit Ups
5-4-3-2-1
DB/KB/BB/Object Power Cleans (heavy)

NO EQUIPMENT
"Open Workout 13.2"
AMRAP 10:00
5 HSPU
10 Backback Deadlifts
15 Jumps over an Object

*Rest 3:00, then

"Awful Annie - Home Style"
50-40-30-20-10
Double Unders
Sit Ups
5-4-3-2-1
DB/KB/BB/Object Power Cleans (heavy)

Two CrossFit competition workouts automatically means we have to push harder than normal.
Do the first workout as if the second one isn’t there (ie - GO HARD)

Mobility

Squat to Stand (1 minute)
Twisted Hip Opener (1 minute each side)
Seated Triceps Stretch (1 minute each side)
Wall Twist (1 minute each side)

Want to see some of these movements in action? Check out our .