CrossFit – Sun, Nov 2

Warm-up

10 each:

alt scorpion

inch worm in place

alt runners lunge

air squat

300 M Row

30 Sec hang from bar

2x

5 hanging knee raise /Knee to elbow

6 Pistols/Progression

1 Wall walk

10 Push Ups

Bench Press (5@70%, 3@80%, max@90%)
Metcon (Time)

1000M row

50 Wall Balls 20/14

40 kettlebell Swings 53/35 (rx+70/53)

30 knees to elbow

20 Pistols

10 Wall Walks

16 min CAP

Cooldown

3 Pos Scorpion

band leg stretching

Band OVerhead