CrossFit WOD 11-15-19

Warm Up

30 Singles or DU’s
run down
30 sec Hollow hold
3 Burpees
run back
20 Singles or DU’s
run down
20 sec hollow Hold
2 Burpees
run back
10 singles or DU’s
run down
10 sec hollow hold
1 Burpee
run back

Then
2 x
20 sec HSH
20 sec Spiderman stretch
Pancake stretch

Question of The Day

Would you rather have whatever you are thinking to appear above your head for everyone to see or have absolutely everything you do live streamed for anyone to see?

WOD

Friday Chipper

For time

5 Rope Climbs
30 Burpee plate thrusters
30 Russian twists
5 Wall Walks
30 KB Push Press (2 KB)
30 KB weighted Sit ups (1 KB)

Rx 35 / 53
Rx+ Legless Rope Climbs
M 26 / 35