CrossFit – Sun, Nov 5
Warm-up
Weightlifting
Weightlifting (Checkmark)
5 sets
6/6 Banded Russian step ups @ 20”
12/12 RDL with KB
Rest 2 minutes
TC: 16 minutes
Score: Checkmark
Scaling Options
Beginner
Regular Russian Step-ups, bodyweight
RDL @ light
Metcon
Metcon (AMRAP – Reps)
EMOM 15 minutes
1- Max Shuttle runs 25’
2- 20 KB Sumo Deadlift High pull 24/16kg
3- Recovery row or bike 45 seconds
Score: Total Shuttle runs reps
Extra Accessory
Core (Checkmark)
Side plank
EMOM 10 minutes
Odd: 40 sec Left
Even: 40 sec Right
Add weighted plate on hips for extra challenge
A. General
3 rounds
45 second row or bike @ easy
6 alternating step ups
12 Banded good mornings
B. Specific
Practice and progress for part A.