25. November 2023
Nov
25
CrossFit – Sat, Nov 25
Warm-Up
Warm-Up
3 Sets
– 1:00 Bike
– 8/side KB Suitcase Deadlift
– 8/side Single arm KB Overhead Press
– 8 arch to hollow Swings
+
BMU Prep
Accumulate 3-5 reps @ each step building on the one before
1. Jump to pike
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
Strength / Skill
Dumbbell Bench Press (EMOM 10 minutes:
5 Dumbbell Bench Press)
5 Dumbbell Bench Press)
WoD
Duo Lingo (AMRAP – Rounds)
AMRAP 20 Minutes:
– 2 wall walks
– 4 bar muscle ups
– 8 single arm DB devils presses @ 22.5/15kg
Cooldown / Cashout
Hip work
Knees Banded Hinged Hip Abductions
3 x 15-20 reps
