CrossFit – Wed, Nov 27
Warm Up
Clean (2 Sets x 3 Reps @78-80% 1 RM Clean
3 Sets x 3 Cleans @ 83-85%)
3 Sets x 3 Cleans @ 83-85%)
Do as Singles
Metcon Warm Up
2 Sets
:30 Echo Bike
5 Front Squats
5 Push Press
:30 Row
5 Burpees
1 Set at Pace
3/2 Cal Echo Bike
5 Thrusters
3/2 Cal Row
3 Burpee over Rower
Gobble ’til you Wobble (Time)
3 Sets
15/12 Echo Bike
25 Thrusters (Empty Barbell)
-Rest 2 Mins-
15/12 Cal Row
15 Burpees Over Rower
-rest 2 mins b/t sets
Time Cap Each Set 2:30
Mobilization
Hip Halo
Crossover Symmetry
Banded 7’s
Burgener Warm Up (Clean)