CrossFit – Sun, Nov 20

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">2 ROUNDS&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">:40 Cal Bike (EZ-Mod Pace)</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">10 Alt. KB DL</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">8 KB Upright Rows&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">8 Tuck-Ups w/ :01 Hold in Tuck&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">1-2 ROUNDS (Time Permitting)&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">6/6 Single Arm Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">8 Ring Rows&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">8 Scap Pull-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-706fd0e8-7fff-b924-1f8b-57ae4179c4d7">*Can be performed on Rig or Rope.&nbsp; </span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">ON A 4:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">30 Alt. Russian KB Swings (53/35)|(35/26)</span></p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">3 Rope Climbs</span></p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">- Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67fc582d-7fff-def5-86c5-5a871d3da679">KG DB: (22.5/15)|(15/10)</span></p><p><br /> </p>

Post-Workout Strength
Metcon
<p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">10/10 DB Supported Rows</span></p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">15 Single DB Lat Pullovers*</span></p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">1:00 Banded Plank or Weighted Plank</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">*Performed on floor.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-cff9a01f-7fff-33ba-304a-50f70b62dc78">(No Measure)</span></p><p><br /> </p>