11/3/14 – Welcome to November

CrossFit Performance

STRENGTH

Strict Ring Dip/Ring Dip@21×2, 4xAMRAP, rest :90

support pos. > jumping dip > strict dip > kipping dip. athletes will modify to jumping dip (with pause at top).

METCON

4 Rounds for Time

30 Dips

15 Burpees

30 KB Swings (53/35)

-20 min cap-

CrossFit Fundamentals

SKILL

T-Spine/Ankle/Hip Mobility

Overhead Squat Review, 5×10, rest :60

METCON

15 min AMRAP

10 OHS (75/45)

20 Strict Abmat Situps