Workout of the Day Wed Nov 29th 2023

CrossFit:

A.) Back Squat 3-3-4-4-5-5-5

Every 2:30 x 7 Sets *Warm Up To 55%
#1: 3 reps @ 55%
#2: 3 reps @ 60%
#3: 4 reps @ 65%
#4: 4 reps @ 70%
#5: 5 reps @ 75%
#6: 5 reps @ 75%
#7: 5 reps @ 75%

B.) 15 Minute AMRAP
10 T2B
6 Bar Facing Burpees
10/8 Calorie Row or 8/6 Cal Bike or 100m Run

REST 1:1 *Partner Up “You Go i Go”

L1:Tuck Sit-Ups
L2:Hanging Knee Raises/V-Ups
L3:Rx
L4:Add 2 Reps Every Round To T2B

Booty Crew:

A.) 20min
Hip Thrust Pyramid for max weight:
20-15-10-5-10-15-20

B.) 4x:
8 Supported Step Ups
8 Supported Curtsy Step Ups

C.) 4x:
7 Barbell Sumo Deadlifts
7e KB Bunny Deadlifts

D.) 4x: Both on same leg before switching

6 Landmine Curtsy Lunges
6 Landmine RDLs

E.) 4x:
8 Banded Back Squats
Max Banded Abductions of choice