CrossFit – Thu, Nov 24

24
Nov

CrossFit – Thu, Nov 24

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

“Thanksgiving with the Girls” (Time)

“Angie’s House”

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Air Squats

“Helen’s House”

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

“Fran’s House”

15 Thrusters 95/65

“Nancy’s House”

400m Run

15 Overhead Squats 95/65

“Grace & Isabel’s House”

20 Ground to Overhead 95/65

“Kelly’s House”

Run 400m

30 Box Jumps 24/20″

30 Wall Balls 20/14

*30 minute cap*

Scaling – All athletes should keep the structure of the workout in tact.  Based on ability, select loading that allows for unbroken or near unbroken movement  or reduce distance/height with the same goals in place.

A good rule of thumb with the barbell is select the movement that is a limiting factor & keep the weight constant across all stops.