CrossFit – Mon, Nov 24
Warm Up – Monday
Leg Swings (forwards/backwards & side-to-side) x 10 each direction
Lying Hip Rotations x 10 each direction
World’s Greatest Stretch x 10 each side
Deficit Calf Raises (on plate) x 15-20 reps
Then;
2 rounds:
15 Hollow Rocks
10 Pause Air Squats or Goblet Squats (add a band around the knees for extra glute/adductor activation)
5 Burpees (tall jump at top of each rep)
Back Squat (Every 2:00 x 5
4×5
1×5+ (as many reps as possible))
4×5
1×5+ (as many reps as possible))
Metcon Monday (5 Rounds for reps)
Every 2:00 for as long as possible:
20/15 calorie Row (or machine of choice)
5 Wall Balls (20/14lbs)*
*Add 5 Wall Balls every round until you cannot complete the required number of reps inside the 2-minute window
Record total successful rounds + your total reps from your final round.
Time cap: 20mins