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  • CrossFit AMRAP

Thursday, August 20th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

WOD:

AMRAP in 30:00

100m Dumbbell Farmers Carry (50's/35's)

10 Strict Toes To Bar

10 Dumbbell Box Step Overs (50's/35's)

50/35 Calorie Row / 600m Run


Notes:

  • Today's active recovery is to be performed at a 'grind' pace throughout.

  • Our first three movements will tax the grip, while our final two movements will fatigue your lower half.

  • With today not being scored, choose a box height that allows you to complete all 10 of the stepovers in one set.


SUBS

DUMBBELL FARMERS CARRY

  • Reduce weight

  • Use kettlebells

STRICT TOES TO BAR

  • 20 Abmat Sit-ups

  • 15 GHD Sit-ups

  • 15 Weighted Abmat Sit-ups


MOBILITY (10:00):

Upper Body:

1. Child Pose Off Of Box: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute


Lower Body:

1. Spider Man: 1 Minute Each Side

2. Pigeon Pose: 1 Minute Each Side

3. Butterfly: 1 Minute

4. Pike: 1 Minute

SWEATFEST

For Time:

Row 500m/Bike 20 Calories/Run 400m

3 Rounds...

6 Ring Rows

8 Push Ups

10 Sit Ups

12 Air Squats

Then, switch row/bike/run

3 Rounds…

6 Ring Rows

8 Push Ups

10 Sit Ups

12 Air Squats

Then, complete sequence one last time, switching the starting row/bike/run

*Athlete should complete a row, bike, and the run each at some point; they can choose where they start.

*25:00 time cap*

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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