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CrossFit — November 30, 2021

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2021.11.30

Warm-up
10 air squats
10 alt. lunge w/ twist
5 push ups
10 scap pulls
8 kip swings
6 ring rows
4 box jumps / step ups
Metcon (AMRAP – Reps)
15:00 alt. E:90MOM
A) 70-80% unbroken BMU*
B) 5 floor press**
*all unbroken, but you have some left in the tank each set
**increase weight each set

input number of BMUs here, click "rx" if BMUs were performed, otherwise, comment what your progression was!!
Floor Press (5 x 5)
input heaviest floor press weight here.
Metcon (4 Rounds for reps)
4x 3:00
10 back squat*
10 BR alt. rev. lunge
10 alt. box step ups (24/20)
rnd 1: 75/55
rnd 2: 95/65
rnd 3: 115/75
rnd 4: 135/95

A+ box jumps
Masters 60+ 45/25, 55/35, 65/45, 75/55 and 16/10 box
Metcon (4 Rounds for reps)
4x 3:00
10 back squat*
10 BR alt. rev. lunge
10 box jumps (30/24)
rnd 1: 115/80
rnd 2: 135/95
rnd 3: 155/105
rnd 4: 185/125

record time for each round, and everything is from the ground

CORE ACCESSORY
3 RFQ:
20 plank alt. leg raises
10 alt. plank to down dog opposite hand to opposite foot
10 glute bridges with :03 pause