Seize the Saturday

Jul 21st, 2018

Category: CrossFit

Seize the Saturday

Rower Ham Curl Bridge Ups

Bonus Saturday Skill Session!
Join us this Saturday at 11AM in Southie orange 🍊 for our second skills class of the summer! We’re getting upside down for this one🙃.

Marc P. getting gymnasty

All levels are welcome! We are covering progressions and drills for the following.
🤸🏻‍♂️Headstands.
🤸🏻‍♀️Strict Handstand Push-Ups.
🤸🏻‍♀️Kipping Handstand Push-Ups.
🤸🏻‍♂️Handstand Walking.
Don’t miss out!

Warm-up
In 5 minutes
Run 1 Loop
10 Burpees
AMRAP Jump Rope

Mobility
Calves
Hamstrings

WOD
1200m Run
30 Burpees
30 Thrusters (95,65)
120 Double unders

Rest 3 Minutes

800m run
20 Burpees
20 Thrusters
80 Double Unders

Rest 3 Minutes

400m run
10 Burpees
10 Thrusters
40 Double Unders

Level 2- (75, 50), ½ Double Unders
Level 1- 800-600-400m, (55,35), 2x Singles

Extra Work
Sled Pushes and stone over shoulders
As a team of 2 – push a sled 800m loaded with a sandbag stone(190/140)*

*Every 200m, including at the finish, stop and do 5 stone over shoulder each

DISCUSSION 2 Comments

  1. Sean Flannery 07/21/2018 at 10:49 pm

    28:43 Rx

  2. Brian Campbell 07/21/2018 at 1:02 pm

    26:51 Rx (10:12, 7:27, 3:12)