CrossFit – Thu, Nov 21 Suggested Warm-Up Warm-Up PARTNER WARM-UP P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 6 Samson Lunges 10 Elbow Punches 6 Hang Muscle Cleans 10 Sit-Ups Into… P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 10 BW Lunges 5
CrossFit – Wed, Nov 20 Suggested Warm-Up Warm-Up 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs
CrossFit – Tue, Nov 19 Suggested Warm-Up Warm-Up MOBILITY WARM-UP 10 Good Mornings 10 Glute Bridge 10 Dead Bugs 5/5 Scorpion Twists 10 Supermans Into… 2 ROUNDS 10 BB RDL 8 Tuck-Ups 6 Kip Swings Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift) (Score is Weight) Week 6 of
CrossFit – Mon, Nov 18 Suggested Warm-Up Warm-Up 2 SETS :45 Row (24-26 SPM) 8 Kang Squats 8 Up-Downs (Over Bar) 8 Barbell Strict Press* *On the last rep, hold the bar overhead for :15. Into… 2 SETS :45 Row (26-28+ SPM)** 6 Yoga Push-Ups 6 Burpees (Over the Bar) 6 Barbell Push Press **On
CrossFit – Sun, Nov 17 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air SquatsMIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20)
