Part #1
5 rounds of:
40 seconds on and 20 seconds off of either airdyne or rower. Score is total calories
Part #2
30-20-10
Burpees
Shoulder to overhead (75/45)
Walking lunges with no weight (if you are counting each leg than you need to count the reps as double, 60-40-20)
Part #1
10 minute EMOM
3 Front Squats @ 65% or 1RM (focus on keeping weight on your heels, knees out, elbows up and driving fast out of the hole)
Part #2
10 Minute AMRAP
5 Front squats (135/95)
10 Box Jumps (24/20)
15 Weighted sit ups (26/18, use kettlebells and keep them as close to your chest as possible)
Back to an old goodie today:-)
After warm up we will spend a little extra time on mobility.
Benchmark WOD: Helen
3 rounds:
400m run or 500m row (if it’s dark please row for safety)
21 Kettlebell swings (53/35) all the way above your head if flexibility allows for it
12 Pull-ups (can always modify with supine rings rows)
HELEN!!!!
PART 1.
Deadlift: Weight is building, build to a heavy 3 rep( 85%)
5×3
PART 2.
EMOM for 20 minutes:
Min 1: prowler down and back
Min 2: 5 Thrusters 115/75 RX 135/95 ADV
Min 3: 12/10 calorie row
Min 4: 10 push UPS
Complete the following for time:
150 wall balls 20/14#
120 kettle bell swings 53/35 RX
60 pull UPS
50 burpee box jumps 20/14 inches
70 row or airdyne for calories
In partners of two, only one person can work at a time. You may plot up reps however you like.
Cascade CrossFit
