CrossFit – Thu, Nov 20
General Warm-up
Deadlift (“Deadlift
1-1-1-1-1
1-1-1-1-1
Lower the bar under control after each rep.
After each deadlift, perform 1 Air Bike Sprint for peak wattage. Stop when wattage begins to drop.
All sets at 85% 1RM or heavier, going AHAP.
Compare to 11/7/25 (sets of 2))
Extra Credit: (Checkmark)
3-4 sets for quality:
10-15 GHD Sit-ups
:30 superman hold
20 Dead Bugs
10 Kickstand Kettlebell Deadlifts per leg, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges