THURSDAY // 11.18.2021

CFW WOD

(1) WOD
For Time (20 min)
Part 1 (0:00-4:00)
Alternating Tabata
1. Plate jumps – up and down

2. Plate jumps – lateral jumps
+
Part 2 (4:00-20:00)
30-20-10
V-sits
Alternating Lunge
Superman Arch Raises
Alternating Lunge
Push-ups
Weighted Russian Twists

Note: The goal of todays workout is to promote recovery by moving at a steady pace. Focus on good movement patterns rather than speed or intensity. For the plate jumps, use a 10 or 25lb plate and focus on being consistent with your jumps.