CrossFit – Fri, Nov 15
CrossFit – Fri, Nov 15
Suggested Warm-Up
Warm-Up
AMRAP x 3 MINUTES
10 Toe Touch Jumping Jacks
10 Air Squats
10 Up-Downs
Into..
1 ROUND
20 Alt. Pike Shoulder Taps
10 WB Front Squats
10 WB Push Press
6 Burpees
Into…
1 ROUND
8 WB Thrusters
6 Pike Push-Up
8 Wall Balls
8 Burpees
Strength – All
Back Squat (“NCFIT LIFT-OFF 24.2 (ALL)”
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
)
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22)
DG (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
http://www.crossfit.com/mt-archive2/009075.html
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
http://www.crossfit.com/mt-archive2/009075.html
Optional Cool Down – All
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)
