28. November 2023
Nov
28
CrossFit – Tue, Nov 28
Warm-Up
Warm-Up
3 Sets
– 10 Empty bar shoulder press
– 8/side Plank Shoulder taps
1- 0 Scapular Pull ups / arch to hollow Swings / Kipping Knee to chest
Strength / Skill
Push Press (Set 1 – 7 reps
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 3 reps
Rest 3 minutes between sets)
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 3 reps
Rest 3 minutes between sets)
WoD
Gymnast’s Dream (Time)
For Time:
– 15 Toes to Bars
– 4 Wall Walks
– 20 Toes to Bars
– 5 Wall Walks
– 25 Toes to Bars
– 6 Wall Walks
Time Cap: 9 minutes
Cooldown / Cashout
Single Arm Dumbbell Upright Row
Single Arm Dumbbell Upright Row (3011 tempo)
3 sets of 10-12 reps
Rest as needed
