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

29
Sep

2 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. Anything helps, big or small!

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. Anything helps, big or small!

1 October 2020 

Warm-up: . 3 Rounds: 200m Run, 20m walking lunge, 10x Db Thruster (light). 

Strength: Backrack barbell reverse lunge: 10-10-8-6-4 per side (ex. 10 right, then 10 left = first set). Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 8x Barbell Hip Thruster (AHAP – unbroken), 20x alternating leg toes to bar, 100m Farmer carry (AHAP – Unbroken). 

WOD: For time: 

  • 40x Kettle Bell Swing (55/35)
  • 200m Row (200m Run)
  • 10x Burpee
  • 30x Kettle Bell Swing (55/35)
  • 300m Row (300m Run)
  • 10x Burpee 
  • 20x Kettle Bell Swing (55/35)
  • 400m Row (400m Run)
  • 10x Burpee
  • 10x Kettle Bell Swing (55/35)
  • 500m Row (500m Run)
  • 10x Burpee 

Cool Down: 5 Sets:  1:00 on/off Planks

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