11.26.25 SPIN IT

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Tomorrow we will have 1 class at 8 am that you do not want to miss!  

Friday no CrossFit Kids classes.  Open Gym Saturday 8-1030 

WARM UP
.5 Tabata
Inch Worm
Good Mornings with PVC or Bar
Slam Ball
Dynamic Stretch

STRENGTH
Deadlift
8 reps warm up
(6)2 Deficit
6%50%, 5@60%, 4@65%, (3)3 70-75%

WOD
For Total Calories
​
5 Rounds
2 min to complete 30 Air Squats
With Time Remaining Max Calorie Bike.
Rest 2 min.

ICING
Max effort Pull up progressions x 3
Jefferson Curl 20 reps