SELECT FROM THE BUFFET

WORKOUT OF THE DAY

Partner Workout

3 rounds for time

40 Back Squats 60/40kg

40m Bear Crawl each

400m Run

OPTIONAL MOBILITY

3 rounds of:

30sec Supinated Deadhang

30sec Twisted Cross each side

-then-

3 minute Box Pigeon Stretch each leg

3 Minute Deep Squat

OPTIONAL BODYBUILDING

Perform as superset, 3 sets of:

10 Overhead DB Press in Lunge Position (Opposite arm opposite leg) 10/5kg

8 Seated Good Mornings

Perform as superset, 3 sets of:

10 Zottman Curls

10 French Presses

OPTIONAL ZUU

4 min AMRAP

10 Sumo scissors

10 Explodes

10 Half Hindus

4 min AMRAP

6 Rhino Steps

12 Kicksits

24 sec Half Squat Hold

-then-

1 min of Snakes

-then-

1 min of Cobras

 

About AB

Crossfit Coach

Posted on November 28, 2019, in WOD. Bookmark the permalink. Leave a comment.

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