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

29
Sep

1 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!

1 October 2020 

Warm-up:  20-15-10: Wall Ball Push Press to target, Wall Ball Sit up, Supine ring row, Run Block (330m after each set)

Strength: Push Press: 9-7-5-5-5 Increase weight with each reduction of reps. 

Stamina: 4 Rounds, not for time: 50m DB Bearcrawl, 16x Sandbag Get up (8/side), 12x Burpee – pull up. 

WOD: 4 max effort Sets (substitutions in parenthesis): 

  • 7x Power Clean (185/125) (135/95) (95/65)
  • 10x Toes to bar (15 V-ups)
  • 30 Calorie Air Bike or Rower (Run 800m)

*2:00 rest between sets. 

Cool Down: 5x 200m Max effort Sprint (1:00 Rest between Sets). 

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