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22 February 2019

22
Feb

22 February 2019

22 February 2019

Warm-up: Run to Richmond, make a Right and Run all the way to Buffalo Speedway and back. Burpee Broad Jump across the gym, Lunge Back. 2 Sets of 10 RDL and 10 Good Mornings – please don’t drop empty bars. 

Strength:  Deadlift : 3×5, then 3×8 Sumo Deadlift- As fast as possible. Add 5-10lbs on both lifts from last week.

Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry around the block. 

WOD: 19.1 -The First Wod of the CrossFit Open

15 Minute AMRAP:

19 Wall Balls (20/14)  to a 10’/9’ Line

19 Calorie Row

REST 10 Minutes

Then, For time:

4 Rounds for Time:

  • 30 Double Unders (60 Singles)
  • 10 Overhead Squads (alternating with 10 Front Squats) (95/65)
  • 10 Box Jumps (24/20)

Cool Down: 4 Sets of 15 Russian Twists, 15 Leg Levers, 30 Flutter Kicks

 

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