CrossFit – Wed, Nov 2
Warmup
Warmup
8 minute moving through:
15/12 Calorie Ski (OR Row) (moderate)
10 Alt Leg V-Up, 5 V-Ups
5 No Jump Burpee
5-10 V Push Ups
10 Hanging Scap Retractions, 5 Kip to Swing
3 Strict Pull Up
1 halfway rope climb
1 Set (at workout pace):
5 Toes to Bar
4 Burpee to Bar (6” reach)
3 Strict Handstand Push Ups
2 Bar Muscle Ups
1 Rope Climbs
Metcon (Time)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
Gymnastics
Gymnastics
3 Rounds
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 DB Box Step-Ups (each side)@ moderate weight
*Rest as needed between rounds.
Post Workout Mobility
2 Rounds
1:00 Leaning Child’s Pose
1:00 Alternating Calf Stretch
:30 Couch Stretch (each side)
Depending on Class size and Rope availability, 3 athletes Start with Rope Climbs then to TTB, 2nd group start with 20 Bar Muscle up to Rope Climbs to TTB…
ROPE CLIMB Scale, 1 Arm Ring Rows double to reps.