CrossFit WOD, November 19, 2020

Workout of the Day: Thursday, 19-November-2020

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀

Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.

Thank you all for your support

November Monthly Mini Goal: 30 minutes of accumulated Handstands, that is roughly 1 min per day, have you done them yet?

Warm-up
3 rounds
200m Jog
10 Walking Lunges
5 Burpees

Skill Work
7 min EMOM
5 HSPU Strict or Kipping (scale with DB Strict Press),
then
7 min EMOM
5-10 Ring Rows
Metcon (Time)
2x 400m Run
rest 2 min
3x 200m Run
rest 90 sec
4x100m run
rest 1 min