Wednesday 23 November

Ring dips

WOD:

Back Squat
3-3-3-3-3

NO 6:30 PM CLASS TODAY

SCALES:

Gold

Scale by load

Silver

Scale by load

Bronze

Back Squat
5-5-5-5-5

WARMUP:

Group PVC Work
Then, 8 min Partner AMRAP:
(One partner works at a time)
30 sec Jump Rope (Single Unders or Double Unders)
5 Pushups
3 Glute Ham Raises (partner spotter)

MOBILITY WORK OR SKILL WORK:

Mobility

Hip mobility against the wall with a band

 How to Master The Low Bar Position on Squats

9 things to do when You’re All Banged Up

3 thoughts on “Wednesday 23 November

  1. I got together a few of my friends today and convinced them to do a WOD with me. We decided to do Bradley. Most of them don’t know much about crossfit besides what i tell them. It was a good time. We all finished before 30 minutes. Spreading the love.

  2. Deadlift 5×5
    340-355-370-385-400 (PR by 10)

    Enjoyed working out with everyone in the 5:15 class!

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