CrossFit – Fri, Nov 22
Warm Up
Back Squat (10 Sets
3 Back Squat @79-84%)
3 Back Squat @79-84%)
Do a Set every 1:15
Metcon Warm Up
2 Sets
:30 Ski
10 Kip to Swing
:15 Side Plank
:20 Handstand Hold into 1 slow Negative Handstand Push up
-then-
Workout Prep at Pace
6 Cal Ski
3 Toes to Bar
1 Strict Handstand Push Up
Koopa Troopa (Time)
4 Sets
18 Cal Ski or Row
12 Toes to Bar
6 Strict Hand Stand Push Ups OR 9 Kipping Hand Stand Push Ups
rest 1:1 b/t Sets
Time Cap 3 mins each set
Hip Halo
Banded 7’s
Barbell Prep
10 Roll and Reach
10 Deadbugs
10 Dynamic Squats
5 Worlds Greatest Stretch (L/R)
5 Tempo Empty Barbell Back Squat (3:1:2:1)