Chris, Amy and Angie knock out the donut run. Delicious!
Warm-Up: warm up to a weight you are going to workout with.
In 20 minutes
- Even minute, 5 Deadlifts
- Odd minute, 5 Shoulder press
After bash: 4 rounds tabata box jump, 12″ ( hip does not have to open). post max reps
Angie work hard, awesome!
Warm-up: 1 mile run
Three rounds for time of:
- Walking lunge, 100 ft
- 50 Squats
- 25 Back extensions
After bash: hip and leg mobility
The girls are ready!
Complete as many rounds in 15 minutes of:
- 7 Kettlebell snatch right, 24/16kg
- 7 Kettlebell snatch left, 24/16kg
- 7 Burpee box jumps, 24/20″
- 7 Toes to bar
Kelly going up in the world.
Immediately followed by:
- 135/95 pound clean and jerk, 30 reps
After bash: devote 10 minutes to our weakness.
Sue B. dead lifting with a Kettlebell.
Dynamic Warm-Up (kettlebells)
200 meter prowler push, 90/50lbs
5 Rounds of:
- 1 rope ascent, 20/15′
- 24/16 kg kettlebell swing, 15 reps (32/24kg challenge wt.)
After bash: 100 DU or two minute trying.
JD does Fran at the CharMeck police Level 1 CrossFit Certificate course.
Complete AMRAP in 20 minutes of:
- 185/125 pound deadlift, 15 reps
- 7 Wall climbs
- 25 Box jumps, 24/20″
After bash: group stretch
Boys will play.
Warm-up: pose technique
Ten rounds, each for time of:
- 100 meter Sprint
- Rest 90 seconds
After bash: 100 shoulder presses, 45/35. (fewest sets as possible)
Post times for each round to comments.