7. November 2023
Nov
07
CrossFit – Tue, Nov 7
Warm-Up
Warm-Up
3 Sets:
– 15 PVC Passthroughs
– 12 Scapular Push ups
– 9 Ring Rows
– 1 Wall Walk + :10 Wall facing HS hold/ Inchworm + 5/side Plank shoulder taps
Strength / Skill
Push Press (Find a 3 RM in 12 minutes)
WoD
Push and Pull (Time)
For Time:
– 9 Wall Walks
– 27 Pull-Ups
– 7 Wall Walks
– 21 Pull-Ups
– 5 Wall Walks
– 15 Pull-Ups
Time Cap: 12 minutes
Cooldown / Cashout
Supinated Bent Over Row (10-12 Supinated Barbell Bent Over Rows (21X1 tempo))
Chest Supported Dumbbell Bent Arm Reverse Flies
3 alternating sets of:
A1. 10-12 Supinated Barbell Bent Over Rows (21X1 tempo)
Rest 45 seconds
A2. 10-12 Chest Supported Dumbbell Bent Arm Reverse Flies
Rest 45 seconds
3 alternating sets of:
A1. 10-12 Supinated Barbell Bent Over Rows (21X1 tempo)
Rest 45 seconds
A2. 10-12 Chest Supported Dumbbell Bent Arm Reverse Flies
Rest 45 seconds