CrossFit – Mon, Nov 28
Certus Christmas Party 12/10/22
Glow Party theme
Glow Party theme
Performance & Fitness
Back Squat (20:00- Build to 1RM, 3RM, or 5RM)
Back Squat (20:00- Build to 1RM, 3RM, or 5RM)
Front Squat (20:00- Build to 1RM, 3RM, or 5RM)
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
12 Burpees to 6″ Target
12 Calorie Ski or Toes to Bar
Coach’s Notes: Your choice between movements today. Leave a note in the comment section of which movement you chose.
Coach’s Notes: Lots of options for today’s squats. Choose between The BS or FS and your own rep range. Build to a heavy 1,,3 or 5 for the day. If it feels good then push for a new PR.
Fitness Option:
5 sets: 5 reps of either BS or FS