In TEAMs of 2....
AMRAP in 30min of:
20 Pull-UPs
RUN to Tire
20 In & Out Tire Flips
11.19.2020
11.18.2020
11.17.2020
Wednesday
ACTIVE RECOVERY
BLOCK RUN: easy pace
Mobility Work
EMOM for 16min. alternate b/n:
10 GHD Situps
20 Double Unders
10 Hip Extensions
20 Fluter Kicks
11.16.2020
Tuesday
“KELLY BROWN”
5 Rounds for TIME of:
ROW 440m
10 Box Jumps
10 Deadlift
10 Wallballs
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.
11.15.2020
Monday
On a 15min Clock, for MAX Reps each Round:
From 0:00-3:00, Anchor RUN then do Pull-UPs
Rest 1 minute
From 4:00-7:00, Anchor RUN then do C&Js*
Rest 1 minute
From 8:00-11:00, Anchor RUN then do Pull-UPs
Rest 1 minute
From 12:00-15:00, Anchor RUN then do C&Js*
*♀ 105 lb. ♂ 155 lb.
Kansas City Chiefs RG Laurent Duvernay-Tardif’s
