30 November

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

Every 2m For 24 Minutes

STATION 1 4 LAP SHUTTLE RUN (TURF) 10s HOLLOW HOLD 20 S/L V-UPS STATION 2 10M BEAR CRAWL + 10M REV BEAR CRAWL 10/6 CAL BIKE 10M BEAR CRAWL + 10M REV BEAR CRAWL RX+ 15/10 CALS STATION 3 10/6 CAL SKI 15 KB HIGH PULLS (1.5/1 POOD) RX+ 15/10 CAL SKI STATION 4 45s TORPEDO BICEP HOLD AT °90 (30/20) 10 CURL TO PRESS RX+ 15 CURL TO PRESS

Training Session PM (115p)

A. Back Squat, 5x3

*340#

B. Deadlift, 5x1

*370

C. CrossFit Class Workout

"DOUBLE JEOPARDY" 0:00 - 8:00 COMPLETE 1 ROUND 10 PLYO LUNGES 10 PLYO LUNGES 20 MB BOX STEP-OVERS (20/14) 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1) AT 10:00 MARK 1 ROUND FOR TIME: *FOR EVERY REP SHORT OF COMPLETING 1 ROUND DURING 0:00 - 8:00, YOU HAVE A 1 SECOND PENALTY BEFORE STARTING "FOR TIME" ROUND. 10 SWITCH LUNGES 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1)

*2 Reps Short On Part 1

*17:57 1. SCORE IS TIME ON THE CLOCK WHEN FINISHED WITH 1 ROUND FOR TIME. 2. CAP IS 19 MINUTES.