Tuesday 11/12/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

A or B (choose 1)

CFWC “DOWNHILL” (Time)

21-18-15-12-9-6-3

Deadift (205/145)

2DB push press (50/35)

Pull-ups
*30min cap

Metcon (Time)

“CFWC downhill B”

1100m run

1100m row

60/48 cal bike

800m run

800m row

40/ 32 cal bike

400m run

400m row

20/16 cal bike

*30min cap

* Stagger bike as needed based on number of people doing wod

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider knee tucks- 2 x 24

Russian twists- 2 x 20ea

Firing range hold- 2 x 1:00 ea

Accessory strength (4)-

Close grip cable pull down- 2 x 18

Tempo machine elbow ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Prone leg curls- 2 x 14

Tempo machine knee ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Airdyne fun-

5mile ride for time

Grip-

Softball farmers hold- 2 x 1:00

MOB-

LAX peanut scaps- 1 x 1:30

Skill-

L-sit practice- accumualte 2 min in Lsit or varaition

Categories: WOD

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