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CrossFit — November 6, 2019

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11.6.19

Warm-up
400m Run Together
10 Romanian Deadlifts
10 Ring Rows
Forward and Backward Bear Crawls
5 Inchworms + Push Up
10 Sumo Deadlifts
10 Scap Pull Ups
:30 Pike/Bear Crawl Shoulder Taps
5 Pike/Bear Crawl Handstand Push Ups
10 Conventional Deadlifts
10 Beat Swings
Metcon (Weight)
Every 2:30 for 5 Rounds
:30 Chest to Bar Pull Up Practice
8-12 Kneeling Presses each arm

*Focus on the Pull Ups is efficiency, stringing reps together and staying in rhythm. Can drop from the bar and reset as many times as comfortable in the :30. Scale to Chin Over Bar pull ups then to Jumping C2B maintaining the gymnastics kip rhythm.
*For the DB Rx athletes should begin @ 35/25, scaled lower as needed.
Metcon (Weight)
14:00 EMOM –
Odd: 12/10 Calorie Bike
Even: 6 Deadlifts 225/155

*Rx+ 275/185
*Scale/Stimulus: 9/7 Calorie Bike, 155/105 Deadlift or a weight you can keep unbroken or quick singles.

Cool Down
Lower Back Stretch
Foam Roll Lats and Quads
Lacrosse Delt and Neck Massage