CrossFit – Mon, Nov 14
Warm-up
2 Sets
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
1 Set: (at workout pace)
2 Single Arm Dumbbell Push Press (Left arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (at workout weight)
2 Single Arm Dumbbell Push Press (Right arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (at workout weight)
Strength
Front Squat (Weight)
Pre-MetCon Warm-up
Metcon
Walk it like you Talk it (Time)
2 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
50’ Handstand Walk
50 Double Unders
-Rest 5 minutes b/t sets-
2 Sets
1:00 Row OR Bike (moderate)
20 Step Back Lunge
25 Single Under
20 Shrugs in Handstand Hold
1 set (at workout pace):
10’ Front Rack Walking Lunge (at workout weight)
10 Double Unders
10’ Handstand Walk