Monday – 11.21

Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
2rds
10 KBS
10 sit-ups

 
Warm-Up
Dynamic

 
Strength

A.) Back Squat
1.) Work to 90% for 1×1
2.) Drop 30/20 for 2×3

 

B.) Deadlift
1.) Work to 85% for 1×1
2.) Drop 40/30 for 3×3

 
WOD
CrossFit Open 14.4
14min AMRAP
60cal Row
50 TTB
40 WB
30 PC @ 135/95
20 MU

 

Announcement

 

Movement Standards

 

Cool Down
1.) 3min on Assault Bike
2.) Foam roll and stretch posterior chain and shoulders

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