First & Ten

Sep 29th, 2019

Category: CrossFit

First & Ten

Chris

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Dynamic Warm Up
Run long way to 200M line, then line drills
-High Knees
-Lateral High Knees
-Butt Kickers
-Lunges
-Leg Kicks
Ect.

Strength
E2MOM12
Box Squat
5-5-4-4-3-3

WOD
3 Rounds
500m Row or Ski
100 Double Unders

Level 2- 50 Double Unders
Level 1- 100 Singles

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD

12 Minutes each WOD
2 minutes rest between WODs

WOD 1
E3MOM
18/13 Cals Bike

Annie
50, 40, 30, 20, 10
Double Unders
Sit Ups

WOD 2
21-15-9
Run 400m (before each round)
KB Pendlay Rows
Double KB Sumo Deadlift
KB Floor Presses

WOD 3
AMRAP
30/20 Cal Row
3 Wall Climbs
10 Deficit Push Ups (3”/ 2”)
15 Banded Pull Aparts

At Home Partner WOD
Partner WOD
10 Rounds Each
Back & Forth
3 Burpees
6 Squat Jumps
9 Sit Ups