Friday

Announcements

NO Classes on Thanksgiving (11/28). One Class on Friday (11/29) at 11:30am. Regular schedule resumes on Saturday!

CrossFit Southpaw – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

500m Row

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

Accumulate 3:00 of single arm KB Hold (70/53) – can alternate arms as needed but you must hold KB for total of 3:00. If you put it down, time stops and does not restart until you pick it back up!
Nick’s Note: Some athletes can start on the KB Hold, some can start on the row. Just make sure that you do each one once.

Stagger start heats if needed.

Have Fun!

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

Categories: WOD

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