CrossFit Workout 11/31/18 Saturday

Warmup
Do the 5 step and 90 rep

Workout Warmup
10:00 to Warmup stone shoulder and wallballs
In between rounds, get an easy :30-1:00 of biking in.

CrossFit Workout
With a partner–you go I go
10 Rounds total (5 Each) with a 15:00 cap
5 Stone Shoulder 110/75
10/8 Calorie Bike

rest 3:00

10 Rounds total (5 each) with a 15:00 cap
20 Wallballs
20 KB Russian Twists Total 16/12

Coach’s Note
Both of the timecaps will be pushes unless you keep everything unbroken. Feel free to go up in stone shoulder weight if you’re comfortable. Girls go to 9′ today for the wallballs.