CrossFit – Fri, Nov 7
Warm up – Friday (AMRAP – Reps)
10:00 AMRAP
1:00 Machine
10 Banded Shoulder Press
10 Banded Good Mornings
10 Deadbugs
5 Pike Push Ups
5 Suitcase Deadlifts (each)
Metcon – Friday (Time)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
Time cap:14mins
RX+
2 Sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlifts (50s/35s)
-Rest 2 minutes between sets-
(KG conv: 22.5/15 DBs)
Accessory (AMRAP – Reps)
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.