CrossFit – Sun, Nov 20
Warm-Up
Warm-Up
2 ROUNDS
:40 Cal Bike (EZ-Mod Pace)
10 Alt. KB DL
8 KB Upright Rows
8 Tuck-Ups w/ :01 Hold in Tuck
Into…
1-2 ROUNDS (Time Permitting)
6/6 Single Arm Russian KB Swings
8 Ring Rows
8 Scap Pull-Ups*
*Can be performed on Rig or Rope.
Workout
Metcon (Calories)
5 SETS
ON A 4:00 RUNNING CLOCK…
30 Alt. Russian KB Swings (53/35)|(35/26)
3 Rope Climbs
Max Cal Bike w/ Time Remaining…
– Rest 1:00 b/t Sets-
(Score is Total Cals)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon
2-3 SETS
10/10 DB Supported Rows
15 Single DB Lat Pullovers*
1:00 Banded Plank or Weighted Plank
*Performed on floor.
-Rest As Needed b/t Sets-
(No Measure)