Sandstorm Sunday

Feb 10th, 2019

Category: CrossFit

Sandstorm Sunday

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
400m Sandbag Run
Then 2 Rounds:
:30 on/:10 off
-Sandbag Back Squats
-Sandbag Facing Burpees
-Push Up w/ Sandbag Drag
-Sandbag Hug Lunges

Strength
Push-press
2-2-2-2-2

WOD
400m Sandbag Run (4,3)
21 Sandbag Facing Burpees
400m Sandbag Run (4,3)
15 Sandbag Facing Burpees
400m Sandbag Run (4,3)
9 Sandbag Facing Burpees

Level 2- (3,2 Sandbag)
Level 1- Unweighted

CFS Endurance Sunday – Southie Orange 10AM

Endurance Row WOD
1000m Row x 2

(Rest = Half the time to complete 1st 1000m)

Endurance EMOM WOD
21-15-9
Row Cals
Box Jumps
KB Swings
*EMOM 100m Sprint

At Home WOD
5 Rounds
10 Jack Knives
15 Hand Release Push Ups
20 Air Squats
Rest 1:00

Cash Out
World’s Greatest Stretch
5:00 Total