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Wednesday 11.14.2018

POSTED ON November 13, 2018

Wednesday | 11.14.2018

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Warm Up:
 
7 Sumo Squats
10 Dead Bugs
10 Alternating Dead Bugs
10 Reverse Pass Throughs
 
x2-3 sets
 
Foundation:
 
A. RDL 4 sets of 10 @80% clean max (see video below and fast forward to 2:48)
 
Metcon:
 
RX (Level 1)
 
30 Front Squats 135/95
10 Bar Muscle ups
20 Front Squats 135/95
10 Bar Muscle ups
 
For Time
Intermediate (Level 2)
 
30 Front Squats 115/85
5 Bar Muscle ups
20 Front Squats 115/85
5 Bar Muscle ups
 
For Time
 
Beginner (Level 3)
 
30 Front Squats 95/65
10 Jumping Bar Muscle ups
20 Front Squats 95/65
10 Jumping Bar Muscle ups
 
For Time
 
Cool Down:
 
12min For Quality
 
1min Sorenson Hold (back extension hold on GHD, check out our CrossFit Up Dog YouTube page, playlist “demos”)
1min Bench Shoulder Stretch
1min Pigeon L/R
1min Bent Knee Hollow Hold

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