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CrossFit Workout of the Day 11-28-16

Thanksgiving break is over, and I’m guessing most of you are definitely needing a workout to get over that food hangover. This workout is one of my favorites after a break, because it is infinitely scalable by adjusting the rep scheme, and it isn’t entirely cardio based. To top it off, it is all body weight, and therefore requires simple technique. Simple technique means less chance of injury under fatigue, and after a weekend of eating and partying with friends and family, you’re going to be fatigued. Combined with some heavy squats to start, and your metabolism will be back revving on high in no time. Will this work off all 2,500 to 4,500 calories in your Thanksgiving meal? No. Only running a marathon will do that in one athletic effort, but this will get you back on track. Also, sorry for how sore your arms will be tomorrow.

Strength: Back Squat

  • 3 x 3 at 85% of your 1 Rep Max
    • Rest at least 2 minutes between sets

MetCon: EMOM (Every Minute on the Minute) 15

  • 10 Strict Pull Ups (scale to 20 ring rows)
  • 20 Air Squats
  • 20 Push Ups

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