CrossFit – Wed, Nov 26
General Warm-up
For time (Time)
20 Front Squats 155/105lbs
10 Wall Walks
40 Box Jumps 24/20″*
10 Wall Walks
80/65 Calorie Row
*Step down all Box Jumps
Feel: Gas
Pace: Sustain
Target Score: 12-16 minutes
Firebreather Score: Sub 12 minutes
6 sets: (6 Rounds for reps)
Compare to 10/27/25
1 Smooth/Even Set of GHD Sit Ups
Rest 2:00
Consider this maintenence work. Do the math on total volume to avoid soreness.
Once through:
500m Row
4 Wall Walks
12 Air Squats
14 Step Ups (Short box)
500m Row
3 Wall Walks
12 Barbell Front Squats
14 Step Ups (Workout box)
500m Row
2 Wall Walks
12 Light Bar Front Squats
14 Box Jumps