CrossFit WOD, November 29, 2019

CrossFit WOD, November 29, 2019

11/29/2019

Warm-up
1) Foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot
2) 2 Rounds of:
10 Banded Pull-aparts
10 Single Leg Glute Hip Thrusts
3) 3 Rounds of:
Tempo Goblet Squat x 5
Russian KBS x 5
4) Review Clean – this will progress right into our strength work

Weightlifting
Squat Clean (Weight)
1.1.1 resting 5 Sec between reps
Every 2.30 for 6 sets building
Back Squat (Weight)
1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2:00
DB Walking Lunge (Weight)
DB Walking Lunges: 3 x 20. Rest 90s.