- by Brice Helms
- 0 minute read
CrossFit – Sun, Nov 19
Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS (3:00 CAP)
10/10 Wrist Circles
10 Slow Scap Pull-Ups
10 Alt. Samson Lunges
Into…
TABATA 8 ROUNDS (:20 ON / :10 OFF)*
MVMT 1 – Lunge + Lunge + Air Squat**
MVMT 2 – KB Sumo Deadlift High Pull
*Odd Rounds – Legs, Even Rounds – KB Movement
**You can upgrade to a Suitcase Lunge in the later Rounds
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)
*Pulling Options…
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows
3,2,or1 Reps of Rope Climbs
(Score is Rounds + Reps)
Post-Workout Strength – All
Bench Press (10-10-10
Narrow Grip Bench Press*)
*Complete 15-20 DB Flyes (Light) on the floor after each set.
(Score is Weight)