Workout of the Day Monday Nov 21st 2022

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

CrossFit:

A.) 4-5 Working Sets

6 reps Bulgarian Split Squats each leg *Try a little more weight than last week
14 Weighted DB or Barbell Box Step Ups (HEAVY with controlled 2 second descent)
-Rest 2 min after each set-

B.) 3 Rounds for Time:
10 Deadlifts (225/155)
10 Wall Ball Shots (30/20)
30 Double Unders

Immediately into;

3 Rounds for Time:
10 Deadlifts (155/105)
10 Wall Balls (30/20)
30 Double Unders

Booty Crew:

A.) Complete this entire set 3 times through!

*If you have it in you try to do 10-12 reps each time

10 Barbell Hip Thrusts
10 B-stance Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 B-stance Hip Thrusts LT leg
*Drop weight
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts LT leg

B.) 4-5 Supersets

15 Banded RDLs (both legs)
15e Death March
Max reps abs of your choice

C.) 4-5 Supersets
15 Barbell Squats (narrow stance)
15e Deficit Reverse Lunges
Max reps of your choice

Categories: WOD