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)
CrossFit – Sat, Nov 16 Saturday Community WOD (Time) FOR TIME: 50 Wall Ball Shots 20/14 40 Abmat Sit Ups 30 Single Arm Dumbbell Push Press 35/25 20 Box Jump Overs 24/20 10 Pull Ups 800m Run 10 Pull Ups 20 Box Jump Overs 30 Dumbbell Push Press 40 Abmat Sit Ups 50 Wall Ball
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
CrossFit – Thu, Nov 14 Suggested Warm-Up Warm-Up 1 SET (MOBILITY) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Lateral Hip Stretch (R) :45 Banded Lateral Banded Hip Stretch (L) Into… AMRAP x 5 MINUTES :30 Row 8 Banded Pull Aparts 4/4 Banded Sword Draws 8 Banded Good Morning 8 Banded
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
