CrossFit – Mon, Nov 21

Warm-up

A. General

Amrap 5

100m Run

10 wall balls @ light

B. Mobility

Banded ankle stretch

10 repetitions/side

C. Specific

2 sets

10/10 Banded sidewalks

7/7 single leg glute bridge

5 jumping back squat @4sec down

Weightlifting

Metcon
Back Squat (3×3 back squat
70%, 80%, 90% of working 1RM
Final set is a max set up to 10 reps.
Working 1RM is 90% of your actual 1RM)

Extra Accessory
Metcon (Checkmark)

3 sets

30 Weighted Sky touches feet on bench

12/12 Side plank + hip raise