CrossFit | 11.13.2020

Warm-up

2-3 sets
10 Empty Barbell Back Squats
10 Sit Ups

Dynamic Stretch

Metcon

Metcon (Time)

A) RX
Complete 5 Rounds for time
14/12 Calories (Bike or row)
20 Wall Balls 24/20
20 Kettlebell Swings
20 Burpees

B) Minimal Equipment
Complete 5 Rounds for time
20 Step Ups
20 DB or KB Thrusters
20 KB or DB Swings
20 Burpees

C) Body weight
Complete 5 Rounds for time
20 Step Ups
20 Air Squats
20 Broad Jumps
20 Burpees

Looking to move consistently throughout. The cardio should last 1-1:30 minutes. Look to complete everything else unbroken or in 2 sets.

Extra Credit

Metcon

3 sets
:30 sec Trunk Twists
:30 sec Hollow Flutter Kicks

Supplemental Programming

Weightlifting

Shoulder Press (5, 5, 5)

Build up to 3 working sets of 5 reps

Accessory

Dumbbell Strict Press (10, 10, 10)

Use two dumbbells

Use DBs, KBs, or backpack.

Single Arm Dumbell Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Muscle-ups (Max reps)