SHRED CrossFit WOD 11.17.21

For 2 cycles: AMRAP in 10 mins of:

40 Double Unders

20 AbMat Sit-ups

10 Back Rack Alternating Reverse Lunges, 135/95 lbs

Rest 2 mins between each cycle. For each cycle continue the AMRAP.

Barbell will come from the ground for the Back Rack Alternating Reverse Lunge

Unlike yesterday in “The Chief” YOU WILL START YOUR SECOND AMRAP WHERE YOU LEFT OFF IN YOUR FIRST AMRAP

Expect 9-12 rounds

MODIFICATIONS

DOUBLE UNDERS
Reduce Reps
60 Single unders
40 Line Hops
7/5 Cal Bike

BACK RACK ALTERNATING REVERSE LUNGE
Reduce Weight
Front Rack Alternating Reverse Lunge
Any Reverse Lunge

Finisher…

Tabata Alternating Deadbug

Tabata Superman Hold

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.