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CrossFit 11/13/2019
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Warm-up
500 M Row or 1000 M Bike

2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 OHS

2 Round
5 Hollow Rock
5 PVC Prone Raise
5 Hollow Rock
10 Scap Pull Up
10 Glide Kip
Gymnastics
Metcon (AMRAP - Reps)
EMOM 8

T2B
Use 18% of your total T2B performed on 10/15 as the number to perform each minute. Last week was 15%
Strength
Front Squat (20 Min to Find 1 RM)
Midline
3 Round

1:00 Plank
30 Russian Twist
10 Good Morning
 
 
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