Sunday, November 24 – Saturday, December 1

Posted on November 25, 2018 by Anna Follman

WORKOUTS OF THE WEEK

Sunday, November 25 – Rest Day

 

Monday, November 26

WOD: TABATA [x2]

  • Box Jump/Step-Ups (20/24)
  • Row/Bike [EP] (calories)
  • Toes to Rig
  • KB Sumo DL High Pull (35/55)

 

Tuesday, November 2: 

WOD: 30 Minute AMRAP

  • 50 Single Skips
  • 40 Mountain Climbers
  • 30 Wall Balls
  • 20 Med Ball Sit-Ups
  • 10 Burpees

 

Wednesday, November 28

WOD: 25 Minute AMRAP

  • 200M Row or 400M Bike [EP]
  • 25 Slam Balls
  • 20 DB Hang Snatch
  • 25 KB Deadlift (35/55)

 

Thursday, November 29

30 Minute MOMO

  • Row or Bike [EP] (calories)
  • KB Swings (35/55)
  • Box Step-Ups (20/24)

 

Friday, November 30

WOD: Buy-In + 7 Rounds + Buy-Out for Total Time

Buy-In

  • 1000M Row

then…7 Rounds for Time

  • 10 Burpees to Plate (25/25)
  • 15 Plate Sit-Ups (25/25)

Buy-Out

  • 25 50-ft. Shuttle Sprints

 

Saturday, December 1 – FREE Mobility Class at 10:30AM at CrossFit Prior Lake w/ Dr. John!

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 calorie Row [PL] or 10/12 calorie Bike [EP]

Minute 2:

  • 16 Alternating DB Clean (35/50)

Minute 3:

  • 10 Strict Ring Rows

Minute 4:

  • 15 Slam Ball Thruster
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice