CrossFit – Fri, Nov 29
Warm Up
Back Squat (10 x 3 @82-87% 1 RM Back Squat)
Every 1:15
Metcon Warm Up
1 Set
1:00 Jog
10 Kip Swing
3-5 Strict Pull Up
10-15 Banded Good Morning
-then-
Warm up Kettlebell swing weight with 3 Kipping or Butterfly Pull Ups
Workout Prep
1 Set
100m Run
2 Pull Ups
2 Kettlebell Swings
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap 15 Mins
*Repeat from Monday 9/24/23
Mobility
Hip Halo
10 Bird Dogs
Barbell Prep
10 Roll and Reach
10 Deadbugs
10 Dynamic Stretch
5 Tempo Empty Barbell Back Squat (3:1:2:1)