CrossFit – Sun, Nov 19

231119 (AMRAP – Rounds and Reps)

– RX –
AMRAP 5:
30 double-unders
10 burpees

– Rest 5:00 –

AMRAP 5:
30 double-unders
10 single-leg squats

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
AMRAP 5:
20 single-unders
6 burpees

– Rest 5:00 –

AMRAP 5:
20 single-unders
6 alternating reverse lunges

General Warm-up

1 sets:
5 inchworms + 1 push-up/rep
:15 Samson stretch/leg
10 hollow rocks
:30 single-unders (slow)
10 walking lunges + 10 air squats (slow)

1 sets:
5 burpees (slow)
:15 Samson stretch/leg
10 tuck-ups
:30 single-unders (moderate)
10 walking lunges + 10 air squats (moderate)

1 sets:
5 burpees (fast)
:15 Samson stretch/leg
10 V-ups
:30 single-unders (fast)
10 walking lunges + 10 air squats (fast)

Stretching

1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side