12. November 2025
Nov.
12
CrossFit – Wed, Nov 12
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Scap Push-Ups
10 Alt. Deadbugs
5/5 Side Plank Rotations
5 Push-Ups @ 31X1
Into…
1 ROUND (segway into teaching)
10 KB Sumo Deadlifts
:30 Legs only Row
10 KB Upright Rows
:30 Arms only Row
10 KB Sumo Deadlift High Pulls
:30 Row
Workout – All
5 SETS FOR QUALITY (Distance)
3:00 Row for Distance*
30 Sit-Ups
15 Push-Ups or Knee Push-Ups
-Rest 1:00 b/t Sets-
*Each Set Must Row Further than Previous.
(Score is Total Meters)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
1.) 2-3 SETS
12 SLOW Banded Lat Push-Downs
10 Jumping Lat Push-Downs
6 Hanging Lat Push-Downs
-Rest As Needed b/t Sets-
(No Measure)
2.) EMOM x 12 MINUTES
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up
(No Measure)
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.