WOD

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Time)

Sunday Funday Whiteboard WOD!

Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

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Warm-up

TABATA MASH

BURPEES

STONE CHAIR

CRISS CROSS FLOOR TOUCH

X3

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP STATIONS

STATION 1

10 BURPEES TO TARGET

15 HANGING KNEE TUCKS

20M FROGGER

REST 2 MIN

STATION 2

250/200M ROW OR SKI

15 BOX JUMPS (OR STEP-UPS) (24/20)

REST 2 MIN

STATION 3

60M 90° “GUN” WALK (45/25)

30 PLATED PICK-UPS

15 PLATED SQUATS (HOLD ANY WAY)

REST 2 MIN

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Time)

12 Days of Xmas

1 Ring Muscle up

2 Ring Dips

3 Handstand Push ups

4 Sumo Deadlift High Pull (95/65)

5 Burpees Over Bar

6 Thrusters

7 Pull ups

8 Pistols

9 Toes to Bar

10 Wall Balls (20/14)

11 American Swing (53/35)

12 KB Overhead Walking Lunge
12 Days of Xmas

SCALED

1 Burpee Pull-Up

2 Hand Release Push-Ups

3 Push Press (65/45)

4 Sumo Deadlift High Pull

5 Burpees Over Bar

6 Thrusters

7 Ring Rows

8 Curtsy Lunges

9 Knee Tucks

10 Wall Balls (14/8)

11 American Swing (44/26)

12 KB FR Walking Lunge