CrossFit – Sat, Aug 13
Westshore CrossFit – CrossFit
Warm-up
8 Min AMRAP:
200-m run
:30 2 shoulder taps + 1 push-up
200-m run
:30 inchworms
:30 air squats
200-m run
:20 samson stretch/side
Practice Round
1 set: (5 min)
50-ft DB farmers carry/partner
50-ft DB front-rack carry/partner
– Rest :20
2-3 DB man makers/partner
– Use workout weight
WOD
Metcon (Time)
For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
INTERMEDIATE
For time with a partner:
200-m DB farmers carry (20/35 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
BEGINNER
For time with a partner:
200-m DB farmers carry (10/15 lb)
400-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
400-m run
200-m DB farmers carry
Cool Down
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.