CrossFit – Sun, Dec 4

Warm-up

A. General

10-15 Cal Ski

10-15 Cal Bike

10-15 Cal Row

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Activation

2 sets

5/5 Back rack jumping lunges

10 Russian KB swings

15 Banded good mornings

Weightlifting
Metcon (2 Rounds for reps)

4 sets

3 Wide grip pull ups

5 Pendlay Rows

7 Toe-elevated Romanian Deadlift

Rest 2 minutes

TC: 15 minutes

Metcon
Metcon (Calories)

Every 3 minutes x 6 sets  (18 mins)

10-15 Cal Ski

10-15 Cal Bike

10-15 Cal Row

@RPE 8/10

Score: Total Cals

TC: 21 min

Scaling Options

Beginner

6-10 Cal Ski

6-10 Cal Bike

6-10 Cal Row

Intermediate

8-12 Cal Ski

8-12 Cal Bike

8-12 Cal Row

Perform

N/A

Extra Accessory
Metcon (Weight)

5 sets

1212 RDL with reach on bosu ball or cushion

66 Russian step ups