CrossFit – Tue, Nov 26
CrossFit – Tue, Nov 26
Thanksgiving Hours –
Thursday 11/28 Turkey WOD 8:30
Friday 11/29 8-12 Open Gym
Saturday 11/30 Community WOD 9am
Thursday 11/28 Turkey WOD 8:30
Friday 11/29 8-12 Open Gym
Saturday 11/30 Community WOD 9am
Suggested Warm-Up
Warm-Up
EMOM x 8 MINUTES
MIN 1 – :45 Row*
MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)
MIN 3 – :10 Hollow Hold + 10 Hollow Rocks
MIN 4 – 10 Scap Push up + 5 Push Up
*option to call out stroke rates (between 22-28) during the :45 for extra practice and fun!
Workout – All
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Up-Downs Over Row
MIN 3 – :50 Max Sit-Ups
MIN 4 – Rest
(Score is Total Reps)
Post-Workout Strength – All
Bench Press (ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press)
