Workout of the Day Wednesday Nov 23rd 2022

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

CrossFit:

Teams of 2 You go I go, Style. 

1000m Row
100 Hang Power Cleans (115/75)
100 Single DB Box Step Up Overs (70/50)
100 Front Rack Lunges (115/75)
1000m Row

Mobility:

HIP FLEXORS

 

Banded Hip Pulls 3X10/leg (min: 2:08)

 

Lying Quad stretch 2X30sec/leg (min: 5:14)

Active Hip Extension 2X30sec/leg (min: 12:14)

Booty Crew:

A.) 25 Min to do as many rounds as possible  

10 Barbell Hip Thrusts + 10 Sec Pause at the top

10e Bulgarian Split Squats

B.) 25 Min to do as may rounds as possible:

10 Barbell Glute Bridge + 10 Pulses at the top + 10 sec pause

10e Bulgarian Deadlifts

C.) Abduction Burn out:

50e Single leg Seated Banded Abductions

50e Clams

50 Spread Eagle Abductions

Categories: WOD