CrossFit 416 Daily – Sunday, November 12th

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CrossFit 416 Daily – Sunday, November 12th

Warm-up

3 minutes full body dynamics, shoulder and hip opener

3 rounds of:

15 x Banded Rows

0:30 second Side plank (right/left)

1 minute Front plank

rest 1 minute

 

WOD

10 rounds for time of:

3 x Strict Pull-Ups

10 x Overhead plate lunges (45/25)

15 x V-Ups

*RX+: Weighted pull-ups, overhead barbell lunge, 5 x strict toes to bar

*Scaled: Banded Pull-ups/ring rows, scaled load, 10 reps if can’t complete unbroken

 

Rx+

10 rounds of

3 x Weighted pull-ups

5 x Strict toes to bar

10 x Overhead lunges (135/95)

20 cal Row/bike

then

Every minute on the minute for 7 minutes of:

5 x Hang power clean (135/95)

30 x Double unders

 

Cool Down

Foam roll T-spine, lats, quads and hip flexors


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