18. November 2023
Nov
18
CrossFit – Sat, Nov 18
Warm-Up
Warm-Up
2 Sets
– 400m Jog
– :20/side PVC Front Rack Stretch
– 10 Empty bar shoulder Press
– :15 passive hang on Rope or Switch Grip Deadhang on bar
Strength / Skill
Sandbag to shoulders + Rope Climbs
EMOM 10 minutes:
Minute 1: Max Sandbag To Shoulders for 20 seconds
Minute 2: 1-2 Rope Climbs 4,5m
WoD
Co-Operate (AMRAP – Rounds and Reps)
AMRAP 22 Minute with partner
– 400m run together
– Partner 1: 10 shoulder to overhead @ 61/43kg
– Partner 2: Hang from bar
– Partner 2: 10 shoulder to overhead @ 61/43kg
– Partner 1: Hang from bar
– Partner 1: 12 toes to bar
– Partner 2: Barbell front rack hold @ 61/43kg
– Partner 2: 12 toes to bar
– Partner 1: Barbell front rack hold @ 61/43kg
Cooldown / Cashout
Grip/Hips
3 sets
15 KB Towel Carries (heavy) 15m
10/side quadruped Banded straight Leg Abductions
