CrossFit Workout 12/6/19 Friday

Warmup
5x

5-10-5 drills

Ramp up, last one full effort

https://www.youtube.com/watch?v=dT45wfwV1Z0

CrossFit Workou
3:00 AMRAP, 2:00 rest x 6 rounds
550/500 m row
max 10m shuttle runs in remaining time

Score is number of shuttle runs.

Accesory Work
3×10 double db hang power cleans
3×15 glute bridges
at some point, do 1 3:00 banded glute march

Cooldown
3:00 nasal breathing with your feet up on the wall

Coach’s Note
The goal here should be sustainability. You won’t get too many shuttle runs in, so make them count. You should get at least :45 to run.

Gymnastics
Accumulate 60 perfect pistols