Call Us: (713) 304-0009

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

5
Oct

15 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!

15 October 2020  

Warm-up:  3 Rounds: 333m Run, 10x Close Grip Push up – Slow and controlled, 16x Alternating DB Plank Row, 10x DB Hang Clean and Press. 

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

Stamina: 4 Rounds, not for time: 15x Dive bomber Push up (Slow and smooth), 20x DB Plank Pull through, 12x Burpee – Chest to bar pull up. 

WOD: 20:00 AMRAP: 

    • 20/15x Calorie Row/Bike/Ski
    • 7x Power Snatch (95/65) 
    • 14x Sit up (or 7x GHD Sit-ups)
    • Rest 1:00

Cool Down: Running – 10 Sets: EMOM10, Sprint 2 Light Poles at your house, Rest Remainder of Minute

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply