Monday – 11/16/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

2x :12

High knees

Butt kicks

Jumping jacks

Spiderman lunge L

Spiderman lunge R

Single leg good morning L

Single leg good morning R



Sciatic nerve floss 8E

Cat/Camel 10x



Tabata: Dead bug/Bird dog



No wt: 5 strict press -> 5 Bent over row -> 5 Deadlift-> 5 step ups

Increase weight 3 Push press->3 bent over row-> 3 deadlift ->6 step ups or jumps

Metcon weight: 5 Push press-> 5 deadlift ->6 step ups or jumps

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Step ups are acceptable.

Post Wod

Metcon (No Measure)

3 Sets

100’ SA farmers carry

Switch arms

100’ Walking lunge [no wt]

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