CrossFit – Wed, Nov 12

Whiteboard

Monday Fix – Wednesday This week

How long does it take an athlete to become fat adaptive?

Warm-up

3 Rounds Rowling – burpee penalty

Solider kick

Runners Lunge

Samson

Inch Worm

Side lunge

w/bar: 10 each

wrist curls

elbow pass thru

front squat

power clean

push press

push ups

Bench Press (5×6 65%)
Metcon (AMRAP – Reps)

1 min work 1 min rest – 2xs thru

  1. Row
  2. KB Swing 35/26 (rx+ 53/35)
  3. Wall Balls 20/14
  4. Hang power clean & Push Press 75/55 (rx+ 115/75)

1,2,3,4,1,2,3,4

Cooldown

Doorway chest

½ kneeling thoracic rotation

Kneeling Hamstring