8. November 2023
Nov
08
CrossFit – Wed, Nov 8
Warm-Up
Warm-Up
– Penguin hops – 4 sets x :20 on / :40 off
+
2 Sets
– 5/side walking groiner with sky reach
– 5 Inchworm pushups
– 10 Barbell or PVC Good Mornings
– :15 Hollow Hold
Strength / Skill
Deadlift (Every 2 minutes, for 6 minutes:
– 5 Deadlifts
Loads per set (by %): 60, 70, 80)
– 5 Deadlifts
Loads per set (by %): 60, 70, 80)
WoD
Cashed Check (AMRAP – Rounds and Reps)
AMRAP 12 minutes
Buy In:
– 20 Deadlifts @ 50%
Then AMRAP:
– 8 Bar Facing Burpees
– 12 Jump Switch Lunges
– 40 Double-Unders
Cooldown / Cashout
Seated Pancake Stretch
2:00 in Seated Pancake stretch