CrossFit – Thu, Nov 16
Warm-up
Metcon
“Hera” (Time)
5 rounds for time
Row 30 calories
25 WB @ 20/14 lbs
25 TTB
TC: 30 minutes
Score: Time
KG 9/6
Scaling Options
Beginner
4 rounds
20-25 Cal Row
20 Wall Balls @ light
15 Hanging knee raises
Intermediate L1
5 rounds for time
30/25 Cal Row
25 Wall ball @ 16/12 lbs
20 Swinging Leg Raises
Intermediate L2
5 rounds for time
30/25 Cal Row
25 Wall ball @ 16/12 lbs
10 TTB
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10 Standing Band pull apart
10 Standing Band pull down
Rest 60 seconds
A. General
Partner Med Ball throw warm up
20 Chest pass
20 Split stance overhead toss
20 Underhand toss
10/10 Side throw
20 Seated (crunch hold) med ball toss*
* Seated but feet off the ground
B. Specific
3 sets
45 sec Row
5 Wall Balls
5 Beat Swing/Swinging knee tucks/Swinging leg raises/ TTB