1. November 2023
Nov
01
CrossFit – Wed, Nov 1
Warm-Up
Warm-Up
– 1:00 Pigeon pose/side
– 1:00 Groiner Stretch/side
+
3 Sets
– :20 Penguin jumps
– 5/side Bottoms up shrimp squats
– 10 Hollow Body Rocks
+
Workout prep
1 set x 5 reps of each movement
– Double unders
– Lunges
– V-ups
– Ring Rows
– DB Hang Squat Clean
– Bike Cals
Strength / Skill
WoD
John Silver
EMOM 35 minutes:
Minute 1:
– Max Double-Unders for 30 seconds
Minute 2:
– Bodyweight Walking Lunge for 30 seconds Max Distance
Minute 3:
– Max V-Ups for 30 seconds
Minute 4:
– Max Ring Rows for 30 seconds
Minute 5:
– Max Dumbbell Hang Cleans for 30 seconds @ 22,5/16 kg
Minute 6:
– Echo Bike for 30 seconds for max calories
Minute 7:
– Rest
Cooldown / Cashout
ATG Split Squat
50 reps (i/t)