We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!
7 October 2020
Warm-up: 5:00 Row or Run (800m Run), then 3 Rounds: 10x Alternating leg Box Step up, 12x Russian Kettle bell swing, 10x Wide stance Goblet Squat.
Strength: Sumo Deadlift: 7-5-5-5-3. Increase weight with each reduction in reps.
Stamina: 3 Rounds, not for time: 100m Back rack sandbag walking lunge (40/20), 30x Slamball (40/30), 30x weighted alternating leg V up (holding DB – 15/8).
WOD: 5 Rounds for time:
- 200m Run (Run to Audley)
- 10x Overhead Squat (95/65)
- 10x Toes to bar (Substitution can be 10 V-ups)
Cool Down: 3 Sets, not for time: 500m Row right into 1:00 Farmer carry (use whatever you have got to carry!)