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!
5 October 2020
Warm-up: 5:00 Row (or 1000m Run), then: 10-15-10: Wall Ball (light), Sit up, Superman Back Extensions.
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: 5 Rounds, not for time: 20x alt. side Goblet Curtsy Squat (55/35), 100m Single arm Farmer Carry (50m /side – 70/55 *focus on tight core and keeping shoulders square), 8x Max distance Burpee – Broad Jump.
WOD: 16:00 Ascending ladder:
- 3x Kettlebell Swing (55/35)
- 3x Box Jump (24/20)
- 3x Cal Air Bike / Erg (Sub Lunges if no Erg)
(4/3/3, 6/6/6, 9/9/9, 12/12/12, 15/15/15…)
Cool Down: 5 Sets: Wall Sits 1:00 on/off