CrossFit – Tue, Nov 4

Warm-up

2 min cardio

soldier

samson

runners lunge

backward inch worm

high knees

butt kickers

3 rounds

10 box step ups – no weight

8 db thrusters – light

100 m run

DB Shoulder Press Ladder

5,7.5, 10, 15, etc

12 reps each to failure

then 3×8 at last successful weight

Metcon (AMRAP – Rounds and Reps)

16 min amrap

20 DB Box Step Ups 30/20 (rx+ 50/35) everyone at 20″ box

400 m Run

Cooldown

prone shoulder

bretzel

pigeon