20
Nov
Thursday, November 21, 2019
![](https://www.crossfitagoge.com/wp-content/uploads/2019/10/2019-09-28-10.02.17-1-300x199.jpg)
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. John F. Kennedy
WORKOUT OF THE DAY
Warm Up:
1min each-
Plank Hold
Banded GMs
Pause Squats
Ring Rows
Jumping Jacks
Skill:
Kipping Swings
Sprint Starts on Row
WOD:
Alternating Tabata of:
Row for Calories
Pull Ups
Skill
Back & Hip Extension Combo (3×6)
Hollow Holds (6 x 12 sec)