CrossFit – Wed, Nov 19
November Class Schedule Changes:

 Saturday 11/22 – Advanced class 10 – 11:15 am –  do NOT be late***UPDATED*** THANKSGIVING WEEK CLASS SCHEDULE CHANGES

   No Youth Classes on the week of Thanksgiving

   Wednesday 11/26 – Last Class is 5:30pm

 Thanksgiving Day 11/27 – 8:30 am Barbell Fury & 9:30 CrossFit – reservations are required

 Black Friday 11/28 – 8:30 and 9:30 am only – reservations are required

 Saturday 11/29 – 9 am only and Advanced class at 10 am

Warm-up

2 min cardio

3×10 hollow rock then superman

20 banded GM

10 alt scorpion

10 air squats

3x

5 split stance GM each side

8 hanging knee raise

10 DL

5 SDLHP

Deadlift (6×4 record heaviest 1×4)
Metcon (Time)

21-15-9

Sumo DLHP 75/55 (rx+ 95/65)

T2B

Cooldown

up/down dog

½ kneeling thoracic rotation

pigeon