CrossFit – Wed, Nov 1
Warm up – Wednesday
Tabata: :20 on, :10 off
6 sets each of:
air squats
Rowing
Up Downs
Met con – Wednesday (Time)
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump (4/3ft)
Set 2: Burpee over line (Line Facing)
Set 3: Burpee to 6” target
Time Cap:30mins
Accessory
4 Sets for quality
10 strict pull ups (scale to band)
10 V-Ups
30 Hollow rocks
2mins rest between sets