Workout of the day friday nov

Aaron’s Going Away Christmas Party Brewery Bike Crawl Sunday Nov 27th 11am-4pm.

 

CrossFit:

A.) Every 2:30 for 4 Sets
Complete as a barbell complex one after another
1 Hang Sq. Clean
1 Sq. Clean
1 Front Squat
1 Jerk

Immediately into;

Every 2:30 for 4 Sets
Complete as a barbell complex one after another
1 Hang Sq. Clean
1 Sq. Clean
1 Jerk

Immediately into;

Every 2:30 for 2 Sets
Complete as a barbell complex one after another
1 Sq. Clean
1 Jerk

B.) For Time: 15min Cap
30 OH Lunges (115/95)
400m Run
30 Clean & Jerks (115/95)
400m Run

Mobility:

*Bird dog w/crunch 10/side 3x

*Open Books 10/side 3x

*Million Dollar Roll w/overpressure 10/side 3x

Booty Crew:

A.) EMOM 12 min:

10 Hip Thrusts

B.) EMOM 7 min:

30 sec Kas Glute Bridges

B.) EMOM 40 min:

Min 1) Alternating Deep Deficit Curtsy Lunges
Min 2) Skater Plyos
Min 3) Plank ball taps
Min 4) Med Ball full crunch
Min 5) Alternating Deep Deficit Lunge
Min 6) Squat Jacks
Min 7) Elbow to Knee Ball Toe taps
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Categories: WOD