Wishbone

Nov 24th, 2019

Category: CrossFit

Wishbone

Get It Done ANYWHERE

Weekly Strength/Benchmark Schedule – Click Here

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/27 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-4, 4PM, 5PM, 6PM, No Oly Class.
Thursday 11/28 – ThanksGiving – 8am and 9am only. Goose will be hitting the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/29 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM
Saturday 11/30 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Intro at 12pm. No Mobility. Babysitting is on!
Sunday 11/31 – Normal Schedule

Warm-up
2 Rounds
:45 on/:15 off
1. Jump Rope
2. Scorpion Stretch
3. Jump Rope
4. Burpee Dumbbell Deadlifts

*Round 1, complete single unders. Round 2, complete double unders or attempts.

Mobility
Hamstring Rolling

Strength
E2MOM12
Deadlift
2 Reps @85%

WOD
10 Minute AMRAP
10 Burpees
10 Single Arm DB Snatches (50,35)
40 Double Unders

Level 2- 40|25, 20 Double Unders
Level 1- 30|15, 80 Singles

CFS Endurance Sunday – Southie Orange 10AM
Endurance X
10 Minutes Per AMRAP
2 Minutes rest between AMRAPs

AMRAP A
Ascending Ladder (by 2’s)
Ski Cals
SA KB Squat Clean (each side)
Hanging Knee Ups

AMRAP B
16 Bulgarian Split Squat (front foot on plate)(total)
15/ 10 Cal Bike
14 KBS
15/ 10 Cal Bike
12 Half Kneeling KB Cross chops (total)

AMRAP C
500m Row
2 Rounds
10 L Sit DB Press
20 Seated Banded Lat Pulldowns
(Seated or Kneeling depending on height of athlete)

AMRAP D
30 Double Unders
15 Burpees
8 Heavy KB Suitcase Deadlifts

At Home WOD
AMRAP: 12
6 Burpees
12 Alternating Backwards Lunges
24 Sit Ups
48 Jumping Jacks