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CrossFit — November 26, 2021

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2021.11.26

Warm-up
:30 jumping practice
10 box step overs
5 up downs
5 kip swings
5 ring rows
Metcon (Calories)
4:00 partner relay switching every :30 for max cals on bike

if there are more than 8 people – partner up on the ski erg or air runner!! try something new 🙂
Metcon (4 Rounds for reps)
4x 6:00
150 single unders
20 single DB box step overs (24/20)(50/35)
5 burpee pull up

Masters 60+ 35/20 DB, and 16/12 box, burpee ring row
Metcon (4 Rounds for reps)
4x 6:00
100 dubz
20 dbl DB box step overs (24/20)(50/35)
5 burpee BMU

keep track of your time to finish!! be smart and think about doing everything for "quality." smooth is fast, fast is smooth.