AFTER THANKSGIVING WOD - BRING A FRIEND!

DAY 9 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 18 BURPEE'S!!!

How was your Thanksgiving?

CrossFit Hard Full Body Warm Up

400m Run or
500m Row or
2 min Jump Rope

Banded Hip Flexor and Adductor stretch

In any order spend 5 mins
10 Wall squats
10 Good mornings or GHD Hip extensions
10 Sit ups or GHD situps
10 Kipping Swings
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
3 Wall Walks or Hand Stand Hold

Metcon (AMRAP - Reps)

30 min As many points as possible

Team member 1 will be completing an 800m run or 1000m Row/Bike

Team member 2 will be completing an AMRAP of gymnastics movements

**Once team member 1 returns from the 800m run/row, the team will rotate responsibilities**

It is the team’s responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

In teams of 2, you will have 30 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements
20 Sit ups = 2pts
1 Rope climb = 5pts
8 Pull ups = 5pts
8 Burpees = 10pts
15 Push ups= 5pts
20 KB swings (53/35) = 10pts
30 Air squats = 10pts

800m run or 1000m Row/Bike = 25pts

The scoring is the same regardless of the scale you choose for movements. It is on your honor not to scale more than is necessary.

Coaches will provide a scoresheet for your final tally, but during the WOD, I would suggest keeping a tally of the movements you complete.

Remember, quality will always trump quantity and score, so use movements and weights that will make you better.

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