CrossFit – Wed, Nov 16

15
Nov

CrossFit – Wed, Nov 16

Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

5/5 SL Glute Bridge

:15 side plank each side

5 BB Kang Squats

5/5 bird dogs

:30 plank

5 Pause BS

5 90/90 hip rotations

5/5 deadbugs

5 one and a quarter BS

Review Enderton BS

Enderton Back Squat

1 Pause Squat + 1.25 Squat + 1 Squat
2-sec pause

Build to mod heavy

15 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

15 Front Squats (75/55)

15 Pull Ups

Rest 2

AMRAP 3

15 OHS

15 C2B

AMRAP 3

Rest 2

15 Thrusters

15 BMU
RX+

95/65

scaled

less weight

RR/banded pull ups