Sunday Sweat Sesh

May 20th, 2018

Category: CrossFit

Sunday Sweat Sesh

Mike – Renegade Row

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Partner Up
P1- 25/20 Cal Bike
P2- Cycle through
10 Bandy Presses
10 Hand Release Push-Up
10 Jumping Lunges

Strength
Push-press
5-5-5-5

WOD
Tabata- 20s Work:10s Rest x8
Rest 1 Minute after each station
1. Goblet Lunges (2,1.5)
2. Push-ups
3. Sit-ups
4. Assault Bike

Report your lowest number of reps achieved for each of the movements.

Level 2- (1.5/1)
Level 1- (1/0.75)

CFS Endurance Sunday – Southie Orange 10AM
*Please note, today’s Endurance WOD will be uncoached as Sebastian is off judging at Regionals this weekend. Come on in at 10AM and get after this workout with the crew.

Warm Up
2 Rounds
Run 200m
10 Air Squats
8 Dive-bomber Pushups

Stretch: Hamstrings, Calves, Chest, Low Back

WOD
Teams of 3
Athletes rotate through A. B. C.
2 Athletes Work While 1 Rests

AMRAP 20
A. Burpees (Until Runner Returns)
B. 200m Run
C. Rest

If wod is solo or 2 athletes per team, time for burpees is last completed 200m time.

At Home WOD
10-1
Air Squats
Hand Release Push Ups
Jack Knives