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CrossFit – Thu, Nov 23

    Train West Van – CrossFit

    Warm Up (No Measure)

    50′ Knee Hug March

    50′ Lunge to Lizard

    50 Banded Bent Over Rows

    50′ Skater Walk w/Hip Circle Forwards

    25/25′ Hip Circle Walk Lateral

    50′ Wide Stance Banded Good Mornings

    Deadlift (Weight)

    From 4-5″ Riser

    Heavier 6 Reps than last week [75%+]

    Every 3:00 x 4

    6-6-6-6

    *Reset on each rep

    **Double Overhand Grip

    Accessory (No Measure)

    4 Sets

    0:30-45 GHD Sorenson Hold

    16 Toe Elevated Dumbbell Romanian Deadlifts w/30X1 Tempo

    0:45 Plank Hold

    Farmers Carry (2 Rounds for distance)

    2 Attempts at Max Distance Farmers Carry in 30′ Segments

    – MUST be walking

    [Fitness 35/53]

    [Comp – 53/70]