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CrossFit Class 11/22

21
Nov

CrossFit Class 11/22

CrossFit Class
Thanksgiving WOD
For Time with a Partner
200 m run together
100 Knees to elbows
200 m run together
100 KB Swings 24/16kg
200 m run together
100 Burpees
200 m run together
100 Pull Ups
200 m run together
100 Sit ups
Strength & Conditioning No class
3 Rounds
8-12 Double KB Front Rack Squat
8-12 SL RDL
8-12 Strict Toes to Bar
3 Rounds
8-12 Kneeling Strict Press
8-12 Filly Lunge
8-12 Supinated Strict Pull Up or Lat Pull Down
AMRAP Alternating Exercises on the Minute for 15 Minutes
40 sec of Hollow Rocks  20 sec rest
40 sec of  Row for Cals  20 sec rest
40 sec of  Burpees  20 sec rest
Conditioning Accessory
Rowing Endurance
8 sets for max meters
3 Minutes of Rowing
Rest 1 minute
*aim for consistency over the sets
Running
2 sets
400 m run @ 80%
Rest 2 minutes
2 Sets
400 M Run 95%
Rest1 minute
800 M Run 95%
Rest 4 Minutes