Friday 8/10/18

10
Aug

Friday 8/10/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Handstand Ladder

P1 – :05 Hold

P2 – :05 hold

P1 – :10 Hold

P2 – :10 Hold

Add :05 until one partner can’t hold

Scale with Plank (start with :10 and add :10 each time)

25 Double Unders

10 Cat/Cow

25 Double Unders

10 Up-and-Over the Fence each side

25 Double Unders

10 Hip Capsule Grind each side

Workout Prep

Warm-up (No Measure)

2 Rounds (Rd1 – lighter, Rd2 – metcon weight)

100-m Front-Rack Double Carry

100-m One-Arm OH Carry (50 m L, 50 m R)

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

50 Double Unders

100m Single Arm Overhead Carry Right 50/35

50 Double Unders

100m Single Arm Overhead Carry Left

50 Double Unders

200m Front Rack Carry (2 DBs)
Rx+ – Use 53lb Kettlebells

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

75 Single Unders

100m Single Arm Overhead Carry Right

75 Single Unders

100m Single Arm Overhead Carry Left

75 Single Unders

200m Front Rack Carry (2 DBs)

Cool-down

Warm-up (No Measure)

10 reps Hip Flow Drill #2 (slow and easy)

1 min. Foot and Ankle Stretches each side