16. November 2025
Nov.
16
CrossFit – Sun, Nov 16
Suggested Warm-Up
Warm-Up
2 SETS
200m Run
10 Good Mornings
20 Alt Shoulder Taps
10 Scap Pull-Ups
10 Alt. Deadbugs
Into…
2-3 SETS
8 25’ Shuttle Runs
8 Up-Downs
20 Alt. Pike Shoulder Taps
8/8 Single Arm Ring Rows
8 AbMat Sit-Ups
Workout – All
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1 – Max 25′ Shuttle Runs
MIN 2 – Max Up-Downs
MIN 3 – Max Wall Walks
MIN 4 – Max Strict Pull-Ups
MIN 5 – Max Midline of Choice*
MIN 6 – Rest
*Midline Options…
GHD or AbMat Sit-Ups
V-Ups or Tuck-Ups
Alt. V-Ups or Bike Crunches
(Score is Total Reps)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
