CrossFit 416 Daily – Sunday, November 5th

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CrossFit 416 Daily – Sunday, November 5th

Warm-up

5 minutes full body dynamics

2 rounds of:

1:00 min Quadruped shoulder taps

10 x Glute bridge (right/left)

10 x Tempo back squats with an empty barbell

 

Strength

Back Squat

Fitness: 3 x 5 reps

Performance: Build to a heavy 2 rep

 

WOD

30-20-10 reps

Wall balls

Ring rows

Sit-ups

 

Cool-Down

1:00 min Kneeling hip flexor & quad stretch

Chaturanga to downward dog with rotation

 

Rx+

Overhead Squat

3 rep max

 

In partners

80 x Wall balls (20/14)

Partner completes max kettlebell swings

rest 3 minues

60 x Strict pull-ups

Partner completes max shoulder to overhead (95/65)

rest 3 minutes

40 x Strict toes-to-bar

Partner completes max dumbbell thrusters (50/35)


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