CrossFit – Thu, Nov 6
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

carioca

3 squat 3 step

runners lunge

side lunge

Hip Circle Activation

3 rounds 10 ea.

scaled ring row

air squat

vertical jump

shuttle run 25ftx2 = 1

Back Squat (3×12 65% (deload))
Metcon (AMRAP – Rounds and Reps)

2×4 min amrap

8 pendlay row 75/55 (rx+ 115/75)

16 lateral jump over bar

100 m run

–rest 2:30 min

Cooldown

couch

calf

prone shoulder