CrossFit – Wed, Nov 23

Pre-MetCon Warm-up

2 Sets
1:30 Ski (OR Row) (moderate)
10 Thread the needle (each side)
5 inchworm
10 Big Arm Circles (Clockwise and Counter Clockwise)
50 Single Unders

1 Set: (at workout pace)
25 Double Unders
5 Push Ups

Metcon
Pamela Pumpkin (3 Rounds for reps)

5 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups
 

strength
<ul><li>Perform a few rounds of the Front Rack Lunges + Heel Elevated Goblet Squats with an empty to lighter barbell to begin warming up the movement!</li></ul>
Barbell Lunge + Heel Elevated Squats (Weight)

10 Barbell Overhead Lunges + 10 Heel Elevated Temp Air Squats 
10 Barbell Overhead Lunges + 10 Heel Elevated Tempo Air Squats 
10 Barbell Overhead Lunges + 10 Heel Elevated Tempo Air Squats 

Tempo: 5.3.1.1

Post Workout Mobility

1 minute Pec Lacrosse Ball Smash
2 minute Chest Stretch (each side)

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