Call Us: (713) 304-0009

19 October 2020 – Monday

15
Oct

19 October 2020 – Monday

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!

19 October 2020  

Warm-up:  3 Sets: JITB Run (400m), 20m Bear Crawl, 5x Renegade row (light load). 

Strength: Bench Press: 9-7-5-3-3. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 20x Dip, 10x Strict Pull up, 50m Double arm KB Front rack carry (AHAP – Unbroken). 

WOD: “Annie’s Got Back!!!”

50-40-30-20-10

Double Unders (Singles X2)

AbMat Sit-ups (GHD X 1/2)

Overhead Plate Lunges (45/25)

Cool Down: 4 Sets:  20 Russian Twists with a 15/10# Plate

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