Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Bench Press (2×5@65, 2×5@75, 1×5@80)
Metcon 11/20/14 (Time)
For Time: 21-18-15-12-9 reps of Burpees with 50′ Walking Lunges with a Barbell overhead (45, 35) between each set of burpees.
Tabata 11/20/14 (8 Rounds for reps)
Tabata Barbell Bicep Curls! (45, 35)