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REST DAY- Mobility and Maintenance

CrossFit Main A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit: Main:AMRAP 30 min; max distance rowEvery 5 min, including at 0: burpees over rower* should be completed in 1 min or less. Lvl6: 12Lvl5: 10Lvl4: 8Lvl3: 6Lvl2: 5Lvl1: 4

CrossFit MainAMRAP 20 min; teams of 2P1: completes 1 full round, while P2 completes max calories ECHO bikeOnce partner 1 completes 1 full round, partners switch spots 10 alt. arm DB snatch8 burpee box jump/step overs Lvl6: 50/35, 24/20 jump, hard effort pace on bike- make it uncomfortableLvl5: 40/30, 24/20 jump, mod effort pace on

REST DAY- Mobility and Maintenance

WINTER RENDEZVOUS! (NO OPEN GYM)

CrossFit For time w/20 min cap. Teams of 2 WR WOD #1- tall mans treasure120 partner wallballs (standing next to each other passing ball off target)30 shared rope climbs *scale as needed to 15’/12’/rope lowers120 shared calorie row Lvl6/5: Wallball 20/14#, 10/9′, 30 rope climbs 15′Lvl 4/3: 20/14#, 9/8′, 30 rope climbs 12′Lvl 2/1: 14/10#,

CrossFit Main strength E3MOM x 15 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @45%5x jump tall box jumps3 5x CLEAN @ 55%5x BJ6: 5x Clean @ 65%5x BJ9: 5x Clean @ 75%5x BJ12: 3x Clean @ 85%5x BJ15: AMRAP reps Clean @ 95%5x BJ

CrossFit: Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can