THU NOVEMBER 15, 2018 - CROSSFIT

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“If you’re going through hell, keep going.” -Winston Churchill

Warm-up

3 Rounds
10 KB Swings
10 Single Leg Romanian Deadlifts with KB
15 Second Single Arm, Single Leg Plank (each)

Strength

Metcon (No Measure)

Body Armor
EMOM 12
Min 1: 6 Single Arm DB Push Press - each arm (50/35)
Min 2: 10 Push-ups
Min 3: 12 KB Goblet Hold Reverse Lunges -total- (53/35)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Swing Song"
AMRAP 10
10 Double Unders - 2 DB Snatches (50/35)
20 Double Unders -  4 DB Snatches
30 Double Unders - 6 DB Snatches
40 - 8, 50 - 10, 60 - 12…..

Cool Down/Mobility

1:00 Sink Stretch on the Rig (have a partner place some weight on your upper back)
Foam Roll, 10 Passes Each:
Thoracic Spine,  Low Back, Glutes, Calves, and Quads.

 

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