CrossFit — November 4, 2019



Down and Back Waiters Walk
10 Glute Bridges
10 Air Squats
10 Scap Pull Ups
10 KB Deadlifts
10 Goblet Squats
10 Ring Rows
10 Russian Swings
10 KB Thrusters (5 each arm)
10 Beat Swings
10 Kipping Knee Raises
Metcon (6 Rounds for reps)
12:00 EMOM
Odd: 6-12 Strict Pull Ups
Even: :30 Freestanding Tripod Handstand Practice

*Can use a band for strict pull ups. Athletes with less than 6 Strict Pull Ups can perform Rx repetitions as able then get into a band to complete their reps.
*For the handstand, each athlete should go as far as they are comfortable in the progression each round
*Score is # of strict pull ups each round
Metcon (Time)
5 Rounds for Time (22:00 Cap)
12 Toes to Bar
18 Wall Balls 20/14
24 Russian Swings 53/35

*Rx+ 30/20, 70/53
*Scaled/Stimulus: Choose a ball weight that will allow you to consistently finished the Wall Balls in no more than 3 sets. KB weight should be heavy but unbroken in first round and no more than 2 sets in later rounds

Cool Down
Foam Roll Lats, Glutes and Quads
Lacrosse Ball Delts