CrossFit – Sun, Oct 29
Warm-up
Weightlifting
Weightlifting (Checkmark)
5 sets
10 Alternating DB bench press @ Heavy
10 Alternating Bent over KB row
5/5 Turkish get up, Moderate
Rest 2 minutes between sets
TC: 20 minutes
Score: Checkmark
Scaling options
Beginner
RPE 7/10 for movements
3/3 TGU
Conditioning
Conditioning (Distance)
On machine of your choice
3 sets
3 minutes @ moderate effort
rest 1:00
2 minutes @ moderate to hard effort
rest 1:00
1 minute @ HARD effort
Rest 3:00
Total time 30 minutes
Score: Distance
Scaling options
All options, as written
Extra Accessory
Low body flow
A. General
1 minute machine @ easy
10 hand release push-ups
45 seconds machine @ moderate
10 scorpions
30 seconds machine @ hard
B. Specific
3 sets @ ascending
4 Alternating DB bench press
4 Alternating Bent over row
*Turkish get up practice between sets*