Warm Up
3 rounds
4 Hanging Scap retractions
8 Alt Bird Dogs
4 Alt T Push Ups
8 Alt Samson Lunges
Strength (30 Min)
Prep:
1×2 Alt Turkish Get ups (unweighted)
2×3-5 Kip swings
Work:
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)
Finisher
3 Rounds NFT
10 DB Powell raises/side
10-15 DB Wrist extensions
Mobility
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!
Reminder:
– 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
