CrossFit – Mon, Nov 25
Warm Up
Front Squat (10 x3 @ 87-92% 1 RM Front Squat)
Do a set every 1:15
Metcon Warm Up
1:00 Ski
25 Single Unders
5 Spiderman Lunge w Twist
10 Hanging Scap Retractions
2-3 Tempo Chin Ups
1 Set at Pace
10 Double Unders
1 Rope Climb
Grateful, Thankful, Blessed (Time)
4 Sets
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-
Time Cap Each Set 3 mins 30 seconds
Accessory (AMRAP – Reps)
4 Rounds
1 minute complete 15 GHD Sit Ups
1 Minute Rest
at 8 Min Mark complete 1 set of Max Toes to Bar Unbroken
Score is Toes to Bar
Hip Halo
Barbell Prep
1-2 Sets Front Squat Skill Transfer
3x No Hands
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat