November 8, 2018

CROSSFIT
Rest Day!

SWEAT
Mainsite 180819 (5 Rounds for reps)
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.

ENDURANCE
One-mile Indian Run
This is the warm up.
Biathlon – Run and Bike (AMRAP – Reps)
Partner WOD
20:00 AMRAP
* Start with a 300m run. One partner runs while the other rests.
* Every 30 calories on the bike, repeat the run.
* Score total calories
500m Row (Time)
Max Effort 500m Row

WEIGHTLIFTING
Press (from split) (3-3-3-3-3)
Shoulder press from front rack with feet in receiving position of split jerk
Clean + Front Squat + Jerk ((1+2+1) max )
Back Extension (GHD) (10-10-10)

BARBELL BASICS
Open Format

CROSSFIT KIDS
Warm-up
Hot Lava!
Skill
Dumbbell Strict Presses
Metcon
Metcon (3 Rounds for reps)
Tabata Style
20 seconds work, 10 seconds rest
Station 1 – Air Squats
Station 2 – Burpees
Station 3 – Strict Press
Station 4 – Mountain Climbers
Metcon
Dodgeball or Pac Man Tag