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