CrossFit – Sun, Nov 9
VETERANS DAY – WEEK SCHEDULE CHANGES:
Friday 11/7 – last class is 4:30 pm
Saturday 11/8 – 9 am only and Advanced class at 10 am
Sunday 11/9 – normal class schedule
Monday 11/10 – last class is 4:30 pm
Tuesday 11/11 – 8 and 9:30 am only, reservations are required
Warm-up
Deadlift (3×12 65%)
#OllieStrong (AMRAP – Rounds)
5 x 3 min amrap w/1 minute rest
Score Full Rounds
3 Deadlift 155/105 + 185/125
6 Ring Rows
9 DB Push Press 30/20 + 50/35
Score Full Rounds
3 Deadlift 155/105 + 185/125
6 Ring Rows
9 DB Push Press 30/20 + 50/35
Cooldown
up/down dog
band shoulder
pancake
3 rounds rowling – 1 burpee penalty
hamstring sweep
soldier kick
runners lunge
30 Band Good Morning
3 rounds w/plate 10 ea:
ground to overhead
squat with push put
truck drivers
With bar 2×5:
good mornings
back squat