November 21, 2022

November 20, 2022
Daily WOD

CrossFit – Mon, Nov 21

Warm-up

A. General

Amrap 5

100m Run

10 wall balls @ light

B. Mobility

Banded ankle stretch

10 repetitions/side

C. Specific

2 sets

10/10 Banded sidewalks

7/7 single leg glute bridge

5 jumping back squat @4sec down

Weightlifting

Metcon
Back Squat (3 x 10 @55-60%
Rest 2-3 minutes between sets)

TC: 12 min

Score: Weight

Scaling Options

Beginner

3x 10 @ controlled weight across

Intermediate

As written

Perform

60-65%

Metcon (Time)

5 rounds for time

400m Run

30 Air Squats

TC: 21 min

Score: Time

Scaling Options

Beginner

5 rounds

200m Run

20 Air Squats

Intermediate

As Written

Perform

5 rounds

400m Run

50 Air Squats

Extra Accessory
Metcon (Checkmark)

3 sets

30 Weighted Sky touches feet on bench

12/12 Side plank + hip raise