CrossFit – Wed, Nov 13 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8
CrossFit – Tue, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up
CrossFit – Mon, Nov 11 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a
CrossFit – Sun, Nov 10 SUNDAY FUNDAY (Time) 3 RFT 800M RUN 50 Air Squats
CrossFit – Sat, Nov 9 #STRONGLIKEROMAN Community WOD November 9th! Strong Like Roman (AMRAP – Rounds and Reps) 23:00 AMRAP 2 Rope Climbs 23 Romanian Deadlifts 23 Calorie Row
