CrossFit – Wed, Nov 1
Warm-up
Metcon
Metcon (Time)
For Time
10-9-8-7-6-5-4-[…]-4-5-6-7-8-9-10
Push-ups
Wall balls 20/14 lbs
Box jumps 24/20″
TC: 30 minutes
Score: Time
KG: 25/15, 9/6
Scaling Options
Beginner
7-6-5-4-3-2-1-2-3-4-5-6-7
Assisted Push ups
Wall Balls @ light
Plate jumps
Intermediate
Assisted Push ups
Wall Balls @ 14/10 lbs
Box jumps @ 24/20
Extra Accessory
Core (Checkmark)
3 sets
20-30 second weighted Hollow hold on GHD
A. General
Amrap 5
20 Jumping jacks
6 step ups
6/6 Single arm DB Push press
6 Scorpions
20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Specific
3 sets
3 x box jump progression
https://www.youtube.com/watch?v=hWGMCdhC38I
3 Wall balls @ as high as possible
3 tempo push-ups @ as slow as possible down, fast up