CrossFit – Thu, Dec 1

Warm-up
Warm it UP

2 Sets:
1:00 Cardio of Choice
6 Box Step Ups, Step Down
4 Inchworms
6/6 Shoulder Taps (inverted on wall if able – Plank shoulder taps)
4/4 KB Deadlift
4/4 Single KB Russian Swing
4 Tempo Goblet Squats (3, 3, 3, 1)

At Workout Pace
3 Box Jumps (24/20)
3 Kipping Handstand Pushups
4 KB Snatch (Alt, from ground) (53/35)
3 KB Goblet Squats
3 KB Swings

Partner Workout
Skeletor (Time)

Every 1:30 till Complete
*Start every 90 sec w/ 5 Abmat sit ups
60 Box Jumps (24/20)
50 Kipping Handstand Push Up
40 KB Snatch (alt from ground) (53/35)
50 KB Goblet Squats (53/35)
60 KB Swings (53/35)
50 KB Goblet Squats
40 KB Snatch
50 Kipping Handstand Push Ups
60 Box Jumps

2 Part Fun Fitness – Solo Venture (2 Rounds for reps)

5 sets for QUALITY
250m Run
5 Strict Pull Ups
-no rest between sets-

Part 2:
5 Sets for QUALITY
25 Double Unders
5 Tempo Crush Grip Dumbbell Bicep Curl (3 seconds up, 3 seconds down) (50/35)
-no rest between sets-
 

Monostructural
Cardio (4 Rounds for reps)

4 Sets
800m Row or Ski at RPE5
-No Rest-
2 Min EchoBike at RPE7
*Rest 3 Min between sets.

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