Sunday WOD 12/15/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 Cal Assault Bike

100M Ski Erg

3 Rounds of:

20 DU’s

6 Strict Press

6 Push Jerks

Bear Crawl one way across the gym

Crab Crawl one way across the gym

6 Tabata Rounds

Childs Pose

Up Dog Down Dog

Spiderman Stretch


30 Second Tabata

Pigeon Pose

Front Rack Stretch

Wrist Stretch

Ring Shoulder Distraction Stretch

Calf Stretch

Metcon (7 Rounds for reps)

7 ROUNDS OF: (42 total tabata rds- 20work/10rest)

Tabata 1: Jumping Jacks (Fingers touch overhead)

Tabata 2: Double Unders

Tabata 3: Abmat Situps

Tabata 4: Lying Knee to Elbow (Knee and Elbow touch)

Tabata 5: Push Press 95/65

Tabata 6: Push Jerks 95/65

Rotate through Tabatas 1 – 6 above, for 7 rounds. Workout is 21 minutes long. Keep track of reps for each round, reps should be approx between 100 – 150 reps each round.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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