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

4
Oct

9 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!

9 October 2020  

Warm-up: 3 Sets: Block Run (333m) ,10x Push up, 10x Dumbbell or Wallball Clean and Press. 

Strength: Push Press: 7-5-5-5-3 Increase weight with each reduction of reps. 

Stamina: 4 Rounds, not for time: 50m Bear crawl sandbag drag, 12x Strict ring pull up, 12x Turkish Get up (6/side – 55/35). 

WOD: “Cindy”

20:00 AMRAP: 

  • 5x Pull up  (sub Burpees or Squat thrusts is no pull-up bar)
  • 10x Push ups
  • 15x Air Squats 

Cool Down: 4x 400m Sprint – 90% of max effort. (2:00 Rest between Sprints)

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