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

4
Oct

6 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!

6 October 2020  

Warm-up: 400m Run, then, 10x Push up with rotation, 20m crab walk, 10x V- up. 

Strength: Close Grip Bench Press: 7-5-5-5-3. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 20x Plyo Push up, 6x weighted strict chin up right into max unbroken bodyweight chin up. 15x Wall ball sit up to target. 

WOD: For time: 

  • 100x Thruster (95/65)  (Dumbbells: 50/35)

*EMOM – 5x Burpee over the bar

Cool Down: 50 GHD Sit-ups or 100 Regular Situps

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