CrossFit WOD, November 5, 2019

CF 11052019

Core Work
Metcon (AMRAP – Rounds)
Complete As Many Rounds As Possible in 10 minutes of:
10 Hollow Arch Rolls (over and back is 1 rep)
10 V-ups
30 Mountain Climbers (each side, "and 1" etc.)
30 second Handstand Hold
Metcon (AMRAP – Rounds)
Complete As Many Rounds As Possible in 10 minutes of:
30 Second Hollow Hold
15 Abmat Sit-ups
30 Mountain Climbers (each side, count "and 1")
30 second Superman

Metcon
Metcon (Time)
3 Rounds For Time with a partner:
30 Hanging Medball Leg Tosses 20# / 14#
30 calorie Row
30 Wall Balls 20# / 14#
30 Burpees over Medball
Metcon (Time)
3 Rounds For Time with a partner:
30 Hanging Knee Raises (Optional medball)
30 calorie Row
30 Wall balls 10# / 6#
30 Burpees over Medball (stepping okay)