CrossFit WOD, November 27, 2022

by | Nov 25, 2022 | WOD

CrossFit – Sun, Nov 27

Warm-up

A. General

1:00 min Easy Shuttle runs

15 V-ups

5 Zercher Good mornings

B. Mobility

Couch stretch

30 seconds/side

C. Specific

Build up the Zercher Squat

Weightlifting
Zercher Squat (4×8 @ 30-40% Back Squat Max
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

4×8 Goblet Squat @Moderate

Intermediate

As Written

Perform

N/A

Metcon
Metcon (Distance)

5 Rounds

1:00 Max Shuttle Runs (25ft)

7 Slam Balls 30/20lbs

Rest 1:30 between

KG: 14/9 KG

TC: 15 min

Score: Total distance

Scaling Options

Beginner

1:00 Max Shuttle Runs (25ft)

7 Slam Balls @14/10lbs

Rest 1:30 between

Intermediate

1:00 Max Shuttle Runs (25ft)

7 Slam Balls @ 20/14lbs

Rest 1:30 between

Perform

N/A

Extra Accessory
Metcon (Checkmark)

3 rounds

30 sec Barbell wrist flexion extension

Rest 20 sec

30 sec Bar hang

Rest 20 seconds