201128
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
8 DB snatch R (50/35)
8 BD snatch L
8 goblet squats
35 double unders
8 DB snatch R (50/35)
8 BD snatch L
8 goblet squats
35 double unders
Metcon Scaled
Metcon
AMRAP 15
8 DB snatch R (35/20)
8 BD snatch L
8 goblet squats
50 single unders
8 DB snatch R (35/20)
8 BD snatch L
8 goblet squats
50 single unders
No Equipment Workout
Metcon
5 rounds of:
12 tuck jumps
60 second plank hold
12 tuck jumps
60 second plank hold
Optional Accessory Work
Strict Pull-Ups (3 x ME)
3 max effort sets. Rest as needed between sets, banded if needed.
Parallette L-Sit (Time)
max L-sit, 45# plate under the heels
accumulate 3 minutes in an L-Sit
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins.
Calves & Foam Rolling
Super fitness robot rounds: 12 or more.
More likely rounds: 8 or more.