Tuesday, November 19th

CrossFit

800 m Run
5 Rope Climbs
18 Handstand Push-Ups
400m Run
4 Rope Climbs
14 Handstand Push-Ups
200m Run
3 Rope Climbs
10 Handstand Push-Ups

HIIT

5 180* Burpees
10/leg StaggeredSstance RDL’s
15 Tuck-ups
20 Curtsey Lunges
25 Plank Toe Taps
30 BB Sumo Deadlifts
35 Lateral High Knees
40 Weighted Clamshells
45 Star Crunches
:50/Leg BSS Goblet Hold
45 Star Crunches
40 Weighted Clamshells
35 Lateral High Knees
30 BB Sumo Deadlifts
25 Plank Toe Taps
20 Curtsey Lunges
15 Tuck-ups
10/leg Staggered Stance RDL’s
5 180* Burpees

Sunday, November 17th

CrossFit

Sunday Mashup
AMRAP 8
100′ Single-Arm DB OH Walking Lunge (50/35#)
200m Run
30 Alt DB Snatch

-Rest 2:00-

AMRAP 8
10 HSPU
20 Russian KB Swings (70/53#)
30/20 Cal Row

-Rest 2:00-

AMRAP 8
100m MB Run (20/14#)
20 MB Rainbow Slams
30 MB Toe Tap Sit Up

HIIT

AMRAP 1989

30 Latner Wall Ball tosses
18 Banded Middlstons
14 Calvin Hammer Swings
10 Jonas Jumps
8 Harry Styles Ball Slams
5 Sumo Mayer High Pulls
3 Reverse Gyllenhaals

Feeling 22
22 Alt Jacknifes
22 SuperWOmans
22 Reverse Crunches
22 Swimmers
22 Situps
22 V-ups
22 Shoulder taps
22 Burpees

Saturday, November 16th

CrossFit

AMRAP 20:
30 Power Clean (95/65#)
24 Shoulder to Overhead
16 Toes-to-Bar
100m Farmer Carry (70/53#)

HIIT

Station 1
Bench Dips
DB Bench Press

Station 2
Dbl DB Clean & Jerk
Dbl DB Lunge

Station 3
Tire Jumps
Tire Jumps

Station 4
Scooter Glute Bridges
Scooter Plank

Station 5
Battle Ropes
5 Slam Balls + Hold

Station 6
Hollow Rocks
Weighted Sit-Ups