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Thursday 8/31/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 Mtn climbers

30 air squats

20 KB swings

10 V-ups

5 strict pullups

Workout warmup:

10 min of Skill work. Pick two movements and get better at both. 

Workout:

As many rounds as possible in 15 minutes of: 
20 Wall balls 20/14, 10'/9'
10 Ring dips
400 m run (run counts if you are out of the door before time expires but you must complete the run)


Rest 3 minutes
Then, as a class, as many sled pushes as possible in 5 minutes. Large classes (14+) will use 4 person sled. Load sled with 4 45# bumpers, two person sled 2 45's. 

 CrossFit and Endurance: 5:30am

As many rounds as possible in 20 minutes of: 
20 Wall balls 20/14, 10'/9'

15 Ball Slams

10 situps with slam ball, pullover style. 

150 m run with slam ball. 

On the three minutes, 10 step duck walk.

Rest 3 minutes
Then, as a class, as many sled pushes as possible in 5 minutes. Large classes (14+) will use 4 person sled. Load sled with 4 45# bumpers, two person sled 2 45's. 

Coach Donny, try and time the classes where they can do the sled push together. 
 


 

Lift and Skill: 


Make up a lift and skill you missed this week

Earlier Event: August 30
Wednesday 8/30/2017
Later Event: September 1
Friday 9/1/2017