CrossFit WOD – Fri, Nov 25

Announcements

Echo Bike Challenge for November!
Accumulate 1000/800 Echo Bike Calories to be entered into a drawing for fun prizes 🙂 All calories to be performed outside of class unless during a warm-up/ where echo bike is a choice.

TimberWolf Crossfit – St.Paul – CrossFit WOD

For Time (Time)

Accumulate 6:00min in Elbow Plank

every Break

500/400m (2x bike – not echo)

30 Hip thrusts (on bench)

30 Box step ups (24/20)

– – –

scaling:

time: 4mins or 4 rounds

distance: 300/250~

Hip thrusts 20

Box step ups (20/16)
Stimulus: Core/endurance

Goal: maximize holds and recovery on the accessory