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Thursday, November 21st

CROSSFIT

WOD: 

EMOM x 10:00

8 Slam Ball 30/20

16 Air Squats

*Complete both movements in the minute.


STRENGTH:

3 Sets:

30 Banded Pull-Aparts

30 Banded Push Downs

20 Weighted Box Step Ups (KB, DB, Med Ball)

20 GHD Sit Ups/Weighted Sit Ups


SWEATFEST

AMRAP IN 15:00

5-10-15-20 etc.

G2O w/plate

OHWL w/plate

10m Sprints

Calorie Row


CROSSFIT FOR SPORT

STRENGTH:

Shoulder Press

5-5-5+

60%-65%-70% of 1RM


WOD: 

21-15-9 reps of:

Sumo Deadlift High Pull

Lateral Bar Hop Burpees

Kettlebell Swings


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