Warmup: 10 minutes of:
10 cal assault bike,
1 wall walk,
10 KB row (5 each side),
30 second plank hold
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Strength: Front Squat 6x3
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WOD: 3 Rounds for Time:
500 meter row,
12 KBS 70/55#,
15 box jumps
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Endurance: Meet at ECF @ 530 am
20 Minute AMRAP:
1 mile run then
with time remaining -
10 Ball over bar,
20 calorie row,
10 weighted situps,
then at the 20 minute mark... Run 2 miles
Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
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Strength/Skill: 20 Minutes to work up to a working or moderate weight power clean
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WOD: 10! of
Hang Squat Clean @ 50% of established Power Clean weight,
Toes to Bar
CrossFit Open Workout 24.1
21 dumbbell snatches, arm 1 (50/35#)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Team Rugby Session @ 9 am