Sweat out the Scaries

May 19th, 2019

Category: CrossFit

Sweat out the Scaries

Cherie

Benchmark/Strength Schedule – Click Here

Warm-up
3 Minutes of Jump Rope

Then
3 Rounds
10 Scap Push ups
10 Bandy lateral shoulder steps in each direction

Strength
Bench Press
3-3-3-3-3
2. Pendlay Row
5-5-5-5-5

WOD
12 Minute AMRAP
15 Deadlifts (185,115)
10 Ring Dips
45 Double Unders

Level 2- (135,95)
Level 1- (95, 65), Bench Dips

At Home WOD
3 Rounds
20 Reps Each
– Side Lying Leg Raises x Side
– Hollow Rocks
– Supermans
– Plank Ups

then

Moon the Skies – 5 Total
Alternating Scorpions – 20 Reps Total

CFS Endurance Sunday – Southie Orange 10AM

7 Min. Per Station

Descending Triplet

Reverse Order if completed before time expires.

2 minutes rest between stations

1. Run

Run – 300m, 250m, 200m, 100m, 50m

Push Ups – 16 to 8 (by 2’s) / 14 to 6 (by 2’s)

Ab Mat Sit Ups – 45 to 5 (by 10’s)

2. Bike

Bike Cals – M: 15 to 3 (by 3’s) / W: 12 to 4 (by 2’s)

KB Curtsey Lunges – 16 to 8 (by 2’s) total

KB Lying Triceps Extensions – 16 to 8 (by 2’s)

3. Ski

Ski M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

SA KB Cleans (e.s) – 16 to 8 (by 2’s)

Box Step Ups (no weight, move fast) (e.s) – 16 to 8 (by 2’s)

4. Row

Row Cals – M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

Lateral Hops Over Rower – 16 to 8 (by 2’s)

Ring Rows – 16 to 8 (by 2’s)