CrossFit – Thu, Nov 2
Warm-up
Drills
Rowing Drills (Checkmark)
3-4 sets , 1 minute at each drill
– Arms only
– Hips + arms
– Half stroke
– Full stroke
To self correct pulling forward perform these drills, strapless!
Metcon
Metcon (4 Rounds for reps)
4 x
3 minute AMRAPs
27/21 Cal Row
21 KBS 32/24kg
Max L-Sit hold for remaining time
Rest 1 min between AMRAPs
RX+ HS hold
Extra Accessory
Core Stability (Weight)
KB/DB Suitcase Carry
4 x 25’/25’ @ Heavy
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl* (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
*knee hovers 1″ above the floor