CrossFit – Sun, Nov 20

Warm-up

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

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