Events for November 2022

Announcing: CrossFit DC Mobility Class!
October 19, 2015
Ask the Coach: Mobilize Like a Gangster
October 20, 2015

CorenBSqt

Warm-Up
3 Rounds of
12 Squats
9 Band Good Morning
6 Spider Lunge with reach up on both sides
3-2-1 Band X-walk (legs bent, not straight)

then,

1 Minute Single Leg Flexion with external rotation/ side

Strength – Pause Tempo Back Squat (25 Min)
Prep:
1 x 5 w/ bar, 3 x 3 working up in wt

Work:
5-5-3-3-2-2 (adding weight each set as able)

Met-Con
AMRAP in 10min
5 DB Thrusters
10 Squats
15 Ab-Mat Sit-Ups

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