CrossFit – Sun, Nov 20
Warm-up
Weightlifting
Shoulder Press (5×5 @ ascending to heavy from 60%
)
)
TC: 15 min
Score: Weight
Scaling Options
Beginner
5×5 @ ascending
Intermediate
As Written
Perform
N/A
Conditioning
Metcon (5 Rounds for reps)
Row
5 rounds
1 min @RPE 9
1 min @Sandbag Hold*
*RPE 5-7 weight
4mins rest
3 rounds:
200m @RPE 5
200m @RPE 10
TC: 18 min
Score: Max cals
Beginner
3 rounds:
150m @RPE 5
150m @RPE 10
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Side plank + lateral raise
3 x 12/side
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded pull aparts
B. Mobility
Banded wall slides
7-10 reps slow and controlled
C. Specific
2 sets
7 Tall kneeling Banded Angels
5 x 1 1/2 press