top of page
Search

FRIDAY NOVEMBER 13, 2020

  • Nov 13, 2020
  • 1 min read

SKILL/AB/BOOTY CAMP

12 min EMOM 30 on/ 30 off (2 rounds of each)

*band walks

*horizontal scissor kicks on box (legs off edge)

*banded clamshells *banded hip extensions (see handout)

*bird dog(5 on one side, then 5 on other)

*air squat 5 sec down/5 second up

Bird dog:




OPEN WOD 13.2


10 min AMRAP

5 Shoulder to Overhead (75/115/55/95))

10 deadlifts

15 box jumps (20”)













 
 
 

Recent Posts

See All
Wednesday, June 18, 2025

Warm up  4 mins Cardio Abstractor 3 mins stretch 2 mins tossing med ball w/ partner PVC OH Squats Progression then, 4x8’s WOD 1 6 Rounds...

 
 
 
Tuesday, June 17, 2025

Warm up 3 mins Cardio 3 mins Static stretch Runners warm up 3 mins Relay races Run 1 quick lap for time PVC WOD 5 Wall Walks 30 Pull Ups...

 
 
 
Monday, June 16, 2025

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

 
 
 

Comments


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page