Events for November 2022

Wednesday, 2/25
February 25, 2015
Friday, 2/27
February 27, 2015

IMG_6470

Warm-Up
3 Rounds of
10 Jumping Jack Complex
10 Supine Scorpion
10 Mountain Climbers
10 Alt Lunge and Twist

then,

2 Rounds of
:30 Standing calf stretch w/ leg swing per side
:30 Band Distracted Hamstring Flossing per side

Met-Con
EMOM for 24min (6 rounds each)
A) Row 15/12 Cals
B) 5 V-up Complex
C) 25 Double Unders or 50 Single Skips
D) 10 Plate Russian Twists (each side)

Mobility
1 Minute Spinal Twist w/ hip cross each side
1 Minute Standing Calf stretch each side (:30 straight leg/:30 bent knee)

0 Comments

  1. Dray says:

    This will be a good last workout before the open. I was thinking of resting today, too, but who can pass up on rowing and DUs? I’m also pretty sure the v-up complex is going to come up in 15.3 so I wanted to get warmed up.

    First 4 rounds unbroken on the DU and that includes doing 30 instead of 25 since Tom threw down a challenge. That has me feeling pretty good since on 14.1 I was doing at most 3 reps at a time before tripping myself. The last two rounds of this EMOM it fell apart after the rowing and core work caught up to me but still happy with the improvement over the past year and excited for the first announcement later!

  2. Kenna says:

    Woah the math on this blog to make sure we’re not spam commenters changed to multiplication instead simple addition/subtraction!

    Anyway, I’ve been traveling for the last two weeks, so this was a perfect workout to get back to. I was rowing 12 calories pretty easily during the first two rounds, but third round I hit a wall and had to pull back to 9. I was able to push out 12 cal on the final round. I love rowing.

    I did single, single, double consistently. I could have maybe done single double, but that’s super hard to count! I What’s all this math in crossfit!! I feel like unbroken DUs could be in my future this year…