CrossFit – Sat, Nov 25
Warm Up
“They’ve ruined Cranberry Day.” (Time)
<24 Min>
3 sets:
3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (50/35) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes between sets-
Scoring: Time
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes
Mini Pump- Chest & Core
3 rounds:
10 KB Side Bend (each side) 1 min Plank 15 Resistance Band Chest Fly – High to Low @ RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2-3 minutes b/t rounds-
Banded 7s – perform 7 reps of each movement
Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
1:00 Row (moderate)
10 Single Arm Kettlebell Swing (each arm, light/moderate)
10 Single Arm Press (each arm ,light/moderate)
10 Kip to Swing into 5 Hanging Knee Raise
Workout Prep
1 Set (at workout pace):
2 Toes to bar 4 Dumbbell Hang Clean and Jerk (at workout weight)
4/2 Calorie Row