TODAY'S WOD

Workout of the Day

WOD

CrossFit - Thu, Nov 21
General Warm-up (Checkmark)

1 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)

241121 (Time)

- RX -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

- INTERMEDIATE -
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

- BEGINNER -
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

- MASTERS 55+ -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges

Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups - Pause with your chin over the bar for :01.)
Stretching (Checkmark)

Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side

WOD

CrossFit - Thu, Nov 21
General Warm-up (Checkmark)

1 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)

241121 (Time)

- RX -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

- INTERMEDIATE -
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

- BEGINNER -
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

- MASTERS 55+ -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges

Weighted Pull-ups (Post-workout 5 sets for load: 5 strict weighted pull-ups - Pause with your chin over the bar for :01.)
Stretching (Checkmark)

Accumulate:
:30 standing bent-arm pec stretch/side
:30 calf wedge stretch/side

Wodify: Results in a boxWodify: Results in a box

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Call us: (978) 710-8280

info@crossfitlowell.com

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Wodify: Results in a boxWodify: Results in a box

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