Spicy Sunday Special

Jun 17th, 2018

Category: CrossFit

Spicy Sunday Special

FITfluence your children

Warm Up
5-4-3-2-1
Manmakers
*Run 100m w/ medicine ball before each set

Strength
Back Squat
2-2-2-2-2

WOD
10 Minute Ascending AMRAP
2 Wall balls
2 Single Arm Alt. Snatches (50,35)
4 Wall balls
4 Single Arm Alt. Snatches
6 Wall balls
6 Single Arm Alt. Snatches

ADV – (70/50 db; 30/20 wb)

Weekly Benchmark/Strength Programmed Here https://calendar.google.com/calendar/r/week/2018/6/23?tab=cc

At Home WOD
1 Mile Run
*Every Minute Stop and perform 6 Burpees, including at the 321 GO

CFS Endurance Sunday – Southie Orange 10AM

Bike Sprint Wod
Teams of 3
30 Sec on / 60 Sec off (Per Athlete)
(5 Rounds)

Endurance WOD
AMRAP 8
Row 400m / 350m
Then 2 Round
12 Box Step Ups
12 Box Shoulder Taps
Rest 90 Sec.

AMRAP 8
Run 400m
Then 2 Round
12 SDHP
12 Jump Tucks
Rest 90 Sec.

AMRAP 8
Ski 400m / 350m
Then 2 Round
30 MB Rev. Lunges
14 Single Leg V-Ups