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CrossFit Group Class Programming I Wednesday, Nov. 22 I Rise Athletics

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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)