CrossFit – Sun, Nov 16
November Class Schedule Changes:

 Saturday 11/22 – Advanced class 10 – 11:15 am –  do NOT be late

Warm-up

3 min cardio

carioca

runners lunge

3 squat 3 step

inch worm

samson

3 rounds

12 wall ball

24 kayaker

8 Burpee to 6″ target

Skill Work

SLIPS

Scales

L-Sit

Inversion

Planks

Stretching

Metcon (AMRAP – Reps)

2:30 Amrap – 1:30 min rest

  1. Burpees to 6″ target
  2. Row for Cal
  3. Front Squat 115/75
  4. Push Up

  5. Bike (cal)

    one time thru list

Cooldown

kneeling wrist

3 pos scorpion

couch