DAV 5K – Team CFS & MBA Mortgage
This year we have decided to get a group together for the DAV 5k on Saturday, November 6th, the race course is right here in Southie. The race honors Veterans and is a run, walk or roll that thanks those who served, and raises awareness of the issues our ill and injured veterans face every day. For the race we will be partnering with MBA mortgage and signing up under their team. The president of MBA mortgage is our (Goose and Amy’s) next door neighbor. This is a special race for him because he is a veteran, but also because he is a quadriplegic and participates in his wheelchair with his family by his side. You can sign up for the CrossFit Southie/mba mortgage team HERE. Veterans are free. The cost to participate increases from $40.00 to $50.00 after 9/8 for non-veterans.
Indoors Primarily
Warm Up
AMRAP 3
200m Run
20 Hollow Rocks
10 SA Russian Swings
AMRAP Jump Rope – Singles*
-1 Min Rest-
AMRAP 3
200m Run
10 Arch Snap to Hollow
10 American Swings – Long Arms
AMRAP Jump Rope – Singles/ Dub Attempts
-1 Min Rest-
AMRAP 3
200m Run
10 Ring Swings*
10 American Swings – Pull and Punch
40s Jump Rope – Dub Attempts/ Dubs/ Triples
*Can also do kip swings on pull up bar if not enough rings
Skill
Ring Muscle-up
Mobility
Shoulder Stretching
Calf Rolling
WOD
2 Rounds
In 10 Minutes
800m Run
Then
AMRAP
3 Muscle-ups
15 Kettlebell Swings 2|1.5
45 Double Unders
Rest 2 Minutes
Level 3- 1 Muscle-up or sub Bar Muscle Ups
Level 2- 9 Ring Dips, 1.5|1, 20 Double Unders
Level 1- 9 Ring Dips, 1|0.75, 90 Singles
Extra Work – Active Recovery
3 Rounds
500m Row
400m Run
30 GHD Sit Ups
*GHDs can be cut in half or sub Abmat Sit Ups