CrossFit — October 28, 2019



Lower Body Joint Mobilizations
400m Run Together as a Class
10 Sit to Stands
10 Scap Pull Ups
10 Squats with Thoracic Rotation
10 Beat Swings
10 Air Squats with Arms Extended Overhead
5-10 Kips with Pull (could be just a pull, a pull up or a C2B)
10 Blank Bar Front Squats
Front Squat (5-4-3-2-1-1-1)
*Set every 2:30, building to a Heavy Single
*1st 3 sets @ 40-55-70% of 1 Rep Max, then by feel
Front Squat (1:00 Max Reps @ 60% of today’s heavy single)
*1:00 is up if athlete drops or racks the bar
Run Burpee Pull Ups (Time)
4 Rounds for Time (16:00 Cap)
400m Run
10 Burpee Pull Ups

*Rx+ Burpee Chest to Bar
*Bar should be 6" above standing reach
*Scaled/Stimulus: Use a low bar to make the jumping pull up easier. If you need a box or plate to reach the bar, perform your burpees to the box/plate and then into the jumping pull up.

Cool Down
Plantar Fascia Massage
Quad, Calf and Lat Foam Roll