CrossFit – Mon, Nov 13

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

30 Calorie Row




Air Squats

Get Fit Min 18-36 (AMRAP – Rounds and Reps)

Climb the Ladder


1 Toes to Bar

2 Front Squats 95/65

4/3 Calorie Row

2/4/8(6), 3/6/12(9), 4/8/16(12), etc…

-You’ll be able to keep moving for a very long time.

Stay UB on both the TTB and Squats for as long as

possible. The Row pace will be dictated by heart rate

and a little bit of grip. Don’t row so fast that it becomes

detrimental to the other two movements.

WELLNESS WOD (AMRAP – Rounds and Reps)


10 Sit Ups

15 Goblet Squats (any weight)

20 Calorie Row

Get Strong Min 44-54 (10 Rounds for weight)

Back Squat


1 Rep

Build across sets

-Complete 1 rep OTM, increasing the weight gradually

each rep as long as everything feels good! If you get to

a point where you don’t want to increase weight, just try

to maintain the same weight across the remaining reps.

Competitor Extra (Checkmark)

5 Rounds

:30 on :30 off

Freestanding HS Hold

Hanging L-Sit Hold

-Accumulate time during your :30 working windows.

Alternate between the HS and L-Sit each minute