CrossFit – Fri, Nov 28
Warm Up
Performance (Checkmark)
Every 4 minutes, for 24 minutes (6 sets of):
Minute 1- 15/11 Cal Ski
Minute 2- 15/11 Cal Bike
Minute 3- 200m Run
Minute 4- Rest
METCON (Time)
For time:
21-15-9 reps of:
Pull-Ups
Shoulder to Overhead (95/65lbs)
Goal = <5 Minutes
Cap = 7 Minutes
RX+: 9-7-5 Bar Mu & 135/95 lbs
Three sets of:
50 Foot Monster Walk
10 Single Leg Hip Bridges (each leg)
10 Tempo Banded Good Mornings @ 21X1
10 Alternating Cossack Squats (5/leg)