CFS Workouts November 18th to November 23rd

Monday’s Workout

5 Rounds For Time

8 DB. Thrusters (Right Arm)

10 Weighted Sit Ups

8 DB Thrusters (Left Arm)

10 Weighted Thrusters

Tuesday’s Workout

4 Rounds For Time

5 L-Pull Ups

10 Strict Pull Ups

15 Kipping Pull Ups

Wednesday’s Workout

Part 1

5 Sets For Quality 

5 Tempo Ring Dips

60s Rest

10 Pistol Squats

2m Rest

Part 2

EMOM 14

1-15 Kettlebell Swings

2-10 Paralette Push Ups

Thursday’s Workout

Partner WOD

5 Rounds

Partner 1-Bike

Partner 2-Front Rack Hold

Switch

15 Syncho Burpees

Friday’s Workout

Part 1

15 Minutes Pull Over Practice

Part 2

10 Rounds For Reps

30s Row For Calories

30s Rest

30s Ring Rows

30s Rest

Saturday’s Workout

“CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Press

1 Rep Max Deadlift