CrossFit Workout 11/8/18 Thursday

Warmup
12 min emom
:45 Banded lunge stretch
20 Banded hip pull throughs
10 ball slams

Then kb warmup

Workout Warmup
KB stepups x 6

Nordic hamstring curls x 4 FIGHT on the eccentric

:25 Weighted Single leg Glute Bridge/leg

5 Russian swings up to 70/53

CrossFit Workout
12:00 AMRAP
16 Cal row
12 Russian Swings 70/53
8 Goblet lunges (total) 70/53

Coach’s Note
This workout should be heavy. Use the row to recover, and try and keep the kettlebell work unbroken.

Lift
Technique warmup:
10:00 of tall snatches
then 15:00 to build to a heavy in:
3 slow first pull snatches

Conditioning
6x 4:00 bike
rest 2:00 in between
keep consistent RPMs, 1 or 2 rpms faster than last week

Skills
EMOM 10:
8/7 cal bike+4 alternating pistols