2020-11-19 WOD


Today’s WOD is a Tabata based workout which consists of 8 rounds 20 seconds of work followed by 10 seconds of rest. The goal is to give a max effort for the 20 seconds knowing a short 10 second rest is following. There will be a 1 minute rest between each of the next movement is started. Back Squats, L-Sits, Ring Rows, Handstand Holds and Rowing are the exercises that will be performed.



Hamstring/Glute roll-60s

Rotator Cuff roll-60s

Banded pigeon

Trap mash-60s


2 Rounds Empty BB-5 reps per


Back Squat

Elbow Pass Throughs

Strict press

Front Squats

30 seconds of Hollow Rocks between rounds



1. Back Squats-65/95

2. L-sits

3. Ring Rows

4. Handstand Hold

5. Rower


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Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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