CrossFit Group Class Programming I Wednesday, Nov. 22 I Rise Athletics
Warm-up
3:00 Row/ AD / DUs
then, walk through movement by movement as a group demoing and finding mod options for everyone on the fly. Use an empty BB on BB movements.
5 DL
5 PC
5 S2O
5 T2B
5 push-ups
5 OH plate lunge/leg
5 kbs
5 Wall balls
5 abmat sit-ups
5 DU
5 burpees
5 pistols/leg
Metcon
HAPPY (almost) THANKSGIVING
“12 days of thankfulness” 😛
Done AFAP, for time:
1 deadlift 135/95
2 power cleans
3 shoulder to overhead
4 T2B
5 push ups
6 overhead walking lunges with plate 45/25
7 KB swings
8 wall balls
9 abmat situps
10 double unders
11 burpees
12 pistols
Workout goes 1, then 2 and 1, then 3 and 2 and 1, 4 and 3 and 2 and 1, etc.
Cool-down
BB quad smash x 3:00
Partner shoulder stretch 3x 15-20s each partner at each grip width (wide, pull-up width and close-grip)
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