20. November 2025
Nov.
20
CrossFit – Thu, Nov 20
Suggested Warm-Up
Warm-Up
MOBILITY ROUND
10 Groiners + ½ Split
10 Cat Cows
20 Shoo the Chickens
10 Scorpions (5/5)
2 ROUNDS IN TEAMS*
1:00 Row
1:00 Plank
1:00 Wall Sit
*P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full rounds have been completed.
Partner Workout – All
IN TEAMS OF 3… (Time)
10k Row*
*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.
(Score is Time)
Solo Workout Option – All
5 SETS (Distance)
5:00 Meter Row
1:30 DBL KB Front Rack Hold (Athlete Choice)
1:30 Plank Hold
-No Additional Rest b/t Sets-
(Score is Total Meters)
Optional Cool Down – All
2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
