421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161103

November 03, 2016

CROSSFIT:

Part 1) Mobility

Part 2) Monthly Challenge

Part 3) Strength – Superset

A. Deadlift – 5×5 @60%-80%

B. Dips or Ring Dips – 5×8

Part 4) Metcon – If you want, you can to RX+

30 Wall Balls (20/14), 60 Double unders, 30 Thrusters (45/35), 60 Double unders, 30 Calorie Row, 60 Double unders, 30 Thrusters, 60 Double unders, 30 Wall balls

RX+ = 50 Wall balls, 100 Double unders, 50 Thrusters, 100 Double unders, 50 Cal Row, 100 Double unders, 50 Thrusters, 100 Double unders, 50 Wall balls

 

ROWING:

Part 1) Stretch

Part 2) Pick Drill

Part 3) Metcon – For total Meters

4×5 Min Rowing – with 2 min rest (paddle or easy walking or pacing) in between each set

* go at your desired pace – just NO MORE THAN 28 S/M *

Write down each round on board

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