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7 October 2020 – Online Programming Continues, at least for a bit….

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Oct

7 October 2020 – Online Programming Continues, at least for a bit….

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!)

 

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