Wednesday

CrossFit Southpaw – CrossFit

FRIENDSGIVING is this FRIDAY starting at 5:30pm! Come anytime and hop in a fun partner workout and enjoy some food! Feel free to bring your favorite dish to share – and invite any family or friends who would like to come along! The format will be similar to Friday Night Lights so come when you can and don’t feel obligated to workout or eat – it is a fun opportunity for us to get together at a community and celebrate the holidays!

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

Categories: WOD

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