CrossFit – Sun, Nov 12
Warm-Up
Warm-Up
EMOM x 8 MINUTES
MIN 1 – :40 Cardio
MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang
MIN 3 – :40 Hollow Rocks
MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold
Workout – All
AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs (Athlete Choice)**
5 Strict Toes to Bar
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.
(No Measure)
Optional Cool Down
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)