Thursday, 11/16
November 15, 2017
Saturday, 11/18
November 17, 2017

Warm Up
3 rounds
4 Hanging Scap retractions
8 Alt Bird Dogs
4 Alt T Push Ups
8 Alt Samson Lunges

Strength (30 Min)
1×2 Alt Turkish Get ups (unweighted)
2×3-5 Kip swings

5 Rounds
4 Alt Turkish Get Ups
Max Unbroken Pull Ups*
Rest 2 Minutes

*Scale Pull ups up to Chest to Bar for those capable of 15+ kipping Pull ups
*Scale to 5 Assisted Pull Ups on Bar in rack (heels on the ground)

3 Rounds NFT
10 DB Powell raises/side
10-15 DB Wrist extensions

1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side

Upcoming Event:

  – CrossFit DC 12th Anniversary Party, 11/17, 6PM  @ U Street Location

Food and drinks will be served!


– NO EVENING CLASSES, 11/17 @ both H and U Street Locations

Last class at H Street: 12pm Crossfit; last class at U Street: 1pm Open Gym

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