CrossFit – Wed, Dec 17
General Warm-up
3 Rounds each for time (3 Rounds for reps)
50m Sandbag Carry 150/100lbs*
200m Run
50m Sandbag Carry 150/100lbs*
Rest 4:00
**Carry Sandbag anyhow
Feel: Gas
Pace: Send
Target Score: <1:30 per round
Firebreather: <1:15 per round
Push Press (Push Press
1×1 @ 90%
5×3 @ 80-90%
1×1 @ 90%
5×3 @ 80-90%
Air Bike 1,000m Between Sets to Flush
Start at 80% and build towards 90% as long as posture stays solid.)
3 Rounds
:20 50m Shuttles
:10 Rest
:20 Kettlebell Sumo Deadlifts
:10 Rest
:20 Kettlebell Swings
:10 Rest