Wednesday WOD – 101117

Our Kids & Teens Class.

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side

2. 5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2

Fitness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side

2. 5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2

Performance
CORE
3 Rounds NOT for time:
3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side

METCON
5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2

ACCESSORY
3 Rounds:
50′ HS Walk
100′ Suitcase Carry AHAP
2:00 Easy Bike between round.

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