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Components

Metcon

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Workout

Friday

Warm-up

400m Team Run…leave no athletes behind! Run as a group.

into...

3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks

Workout

Rx: Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry (70/53)

into...

5 SETS
7 Deadlift (245/175)
27 Double Unders

into...

200m Single Arm KB Farmer Carry (70/53)

Time Cap: 15 MIN

INT: Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry (53/35)

into...

5 SETS
7 Deadlift (175/125)
54 Single Unders

into...

200m Single Arm KB Farmer Carry (53/35)

Time Cap: 15 MIN

BC: Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry

into...

5 SETS
7 KB Deadlift
27 Single Unders

into...

200m Single Arm KB Farmer Carry

Time Cap: 15 MIN

Finisher

Metcon (No Measure)

3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, November 29, 2019

Male Clients

Talo
Andrade

5:30 PM CrossFit

11:15

Manuel
Turushina

5:30 PM CrossFit

14:06

225#

Female Clients

Eliana
Castro

5:30 PM CrossFit

11:53

Laurent
Fereira

4:15 PM CrossFit

13:19

UB Deadlifts

Andrea
Bracho

5:30 PM CrossFit

13:55

105lbs