WORKOUT OF THE DAY, NOVEMBER 21ST 2022

Thanksgiving Day, Thursday 11/24 we will be OPEN for the 8am Group CrossFit WOD and 9am -10am Open Gym. We will be closed for the 6am-8am Open Gym and Closed in the PM.

Have a great Holiday Week.

It’s Recharge Week too! Enjoy!

WOD:

#recharge day 1

Every 5:00 for 25:00

20 Push Ups

400m Run (800m Erg Bike)

20 KB Swings 53/35 *American Rx but can do Russian if need

STRENGTH:

#Deadlift w/ Tempo (*see daily focus)

10-10-10

Light, Moderate, Moderate

*The Deadlift today should have a :02 tempo on the way up AND down for each rep. Your sets should take :45-:60. Time under tension is much more important than the weight on the bar today.

BODYBUIDLING:

Bench Press 9 sets of 3 (8/10 RPE)

Double DB Incline Bench Press 4 sets of 10

D-Ball Bench Press 4 sets of 15 D-Ball Bench Press

Resistance Band Chest Fly – High to Low 3 sets of 12

Inverted Skull Crusher 4 sets of 10

Bent Over Banded Tricep Extension 3 sets of 12

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