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!
12 October 2020 – Monday Funday
Warm-up: 3 Rounds: Block Run (333m), 8x Reverse Burpee, 12x Goblet Squat.
Strength: Backrack barbell reverse lunge: 10-8-8-6-4 per side (ex. 10 right, then 10 left = first set). Increase weight with each reduction in reps.
Stamina: 3 Rounds, not for time: 200m Farmer Carry (70/55), 40x Squatting Slam Ball, 16x Kettlebell Frontrack Turkish Get up (8/side – (44/25).
- 8x Power Clean (135/95)
- 8x Toes to bar (sub V-ups or toes to pole)
5:00 MAX Cals on Cardio equipment (Row, Air Bike, Ski Erg)
- 8x Deadlift (225/185)
- 8x Burpees over the bar
Cool Down: 4 Sets: Planks 1:00 on/off