November 4, 2023

November 3, 2023
Daily WOD

CrossFit – Sat, Nov 4

Warm-up

A. General

3 sets

Row: 50m legs and hips + 50m full stroke

8/8 Single leg deficit calf raise

20 single-unders + 10 double-unders

100’ A skips + 100’ butt kicks

https://youtu.be/yEISAXTM680

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Specific

3 sets @ increasing intensity

50m row

20 Double-unders

100m Run

Metcon
Triple Three (Time)

“Triple Three” 3000m Row 300 Double-unders 3 Mile Run

TC: 45 minutes

Score: Time

Scaling Options

Beginner

2000m Row

200 Single-unders

1-2 mile Run

Intermediate

2500m Row

100-200 DU

2 Mile run

Team Workout (Time)

Team “Triple Three”

In pairs

3000m Row

300 Double-unders

3 Mile run in 400m relays

Row and Double-unders can be divided as you wish, 3 mile run must be done in 400m relays.

Extra Accessory
Upper Accessory (Checkmark)

3 rounds

5-10 Ring Dips

10 “Lu” raises

Rest 60 seconds