@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls
For time:
Run 800m
— then —
3 rounds of:
21 Kettlebell Swings (53#/35#)
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
— then —
Run 800m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)
Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers
2 Rounds of 10 reps
-Air Squats
-Push-ups
Outdoor WOD: FT: Run, Clean & Jerks and Run
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
* Limited Saturday outdoor classes behind gym. Sign-up required.
Photo by @robcwilson @snoridgecrossfit
On Saturday the weather cooperated and allowed us to hold 4 outdoor class times. Cross your fingers that the weather holds for this Friday or Saturday and if it is dry we will plan to have some limited class times to sign up for. Stay tuned!
On Thursday we will not be programming a workout due to Thanksgiving. If you want to workout then go for a run or find an old one from the April-May timeframe on the site.