Workout of the Day Nov 22nd 2022

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

CrossFit:

A.) Every 90 sec for 10 Rounds (15 min)

1 Squat Snatch + 2 OH Squats

B.) EMOM 20 min

Min 1) 15 Pull Ups
Min 2) 150m Run (bus stop)
Min 3) 3 Wall Walks (ADV 50ft HS Walk)
Min 4) 5 Power Snatches (135/95)
Min 5) REST

 

Booty Crew:

45 min to finish: 

Go as heavy as possible and climb in weight each set:
12-10-8-6 (each leg) Single Leg DB RDL
15 Reverse Sit Ups

Immediately into;

Go as heavy as possible and climb in weight each set:
12-10-8-6(each leg) Barbell Curtsy Lunge *I don’t want you to use DBs
15e Cross Body V-Ups

Immediately into;

5 Rounds of:
12-15e Banded Kick Backs
20 Ball Crunches (lying on the ball)

Immediately into;

5 Rounds of:
12-15e Plate Abductions
15-18 Banded Dead Bugs

Categories: WOD