CrossFit- November 23, 2020

 In WOD

Monday

Warm-up
MOBILITY
Foam Roll
1:00 Frog Stretch
1:00 Down Dog + Cobra

ACTIVATION
3 rounds:
10 DB Press
200m Run
5 Scap Pulls + 5 Kip Swings

Fitness & Performance – Recovery Back Squats (wk 4) (Weight)
40% x 5
50% x 5
60% x 5
60% x 5
Metcon (4 Rounds for reps)
Fitness
Every 5:00 x 4
15 DB Thrusters
400m Run
15 Ring Rows
Metcon (4 Rounds for reps)
Performance
Every 5:00 x 4
15 Thrusters (75/55)
400m Run
15 Pull ups

RX+ (95/65)
RX++ (115/85)

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