November 18th On-Ramp Crossfit WOD- "ANGIE"
I did not work out last week since I was sick but I'm Back!!! :-)
20 Back Extensions
15 Body weight Squats
10 Pass throughs
5 push-ups (we changed it to 15 push ups)
EMOM (5 mins)
20 sec Planks
*We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.
As team, complete all reps for time.
100 DB Rows
100 Push ups
100 Sit ups
100 Squats
*My Team mate and I each did 50 of each.
Figure 4 Stretch
Monday November 18th On-Ramp Crossfit WOD- "ANGIE"
Warm Up
400m Run (.25)20 Back Extensions
15 Body weight Squats
10 Pass throughs
5 push-ups (we changed it to 15 push ups)
Strength/Skill
EMOM (5 mins)
20 sec Planks
*We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.
On-Ramp WOD
Team workout - "ANGIE"
As team, complete all reps for time.
100 DB Rows
100 Push ups
100 Sit ups
100 Squats
*My Team mate and I each did 50 of each.
Post WOD Mobility Stretch
90 Degree Hamstring StretchFigure 4 Stretch
*Times: My team mate and I did the WOD in 14:48
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