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CrossFit — October 22, 2019

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10.22.19

Warm-up
3:00 Row with progressive intensity
12 KB Deadlifts
12 Air Squats
24 Plank Shoulder Taps
12 Russian KB Swings
12 KB Goblet Squats
12 KB Push Press (6 each arm)
12 Plank Up Downs
Metcon (Weight)
12:00 EMOM
Odd: :20 Supinated Barbell Bent Over Rows 95/65
Even: :40 Forearm Plank Hold

*Rx+: 115+/75+, Scaled: 65/45
Metcon (Time)
45-30-15 (14:00 Cap)
Calorie Row
Wall Balls 20/14 to 10’ target
Russian Swings 70/53

*Scaled/Stimulus: Choose your normal Wall Ball weight that allows you to meet all movement standards. KB should be a weight that scares you a little, but you can move while keeping a flat back.

Cool Down
Foam Roll Quads, Glutes and Lats
Lacrosse Ball Delt + Trap Massage