Thursday 13th November Workout Of The Day - CrossFit Widnes

Warm up: Tabata for quality Rounds: 1 + 5: Skipping Rounds: 2 + 6: Air Squats Rounds: 3 + 7: Press ups Rounds: 4 + 8: Hollow rocks Mobilty: Hips / Wrist / Posterior chain / Shoulders Strength:

5 x 5 Ring dips Wod: For Time: 20 Minute Time Cap: 20 HSPU 40 Squat Jumps 60 Press ups 80 Bufferfly Sit Ups 100 Double Unders 80 Butterfly sit ups 60 Press ups 40 Jump squats 20 HSPU

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