We Have LiftOff

Dec 10th, 2017

Category: CrossFit

We Have LiftOff

Crossfit

Weekly Strength/Benchmark Schedule – click here

Warm-up
Teams of 3
*Grab 1 set of parallettes
2 Rounds
1 min on / :20 rotate
1. Parallette shoot throughs
2. Burpees to Target
3. Inchworms + 3 Push Ups

Strength
Overhead Squat
5-5-5-5-5

WOD
10 Minute AMRAP
10 Deadlifts (225,155)
10 Ring Dips

Level 2- 185, 115
Level 1- 135, 95

CFS Endurance WOD (Southie Orange 10AM)
Coach Sebastian is BACK this weekend!

EMOM 6 – Row 200m/150m
EMOM 6 – 40 sec Sprint (Indoors)

Rest 2 Minutes

EMOM 4 – Row 225m/175m
EMOM 4 – 20/15 Box Jump Overs (24/20)

Rest 1 Minute

EMOM 2 – Row 250m/200m
EMOM 2 – 15/10 Burpees

Cash Out
4 Rounds
Min. 1 – Max Hollow Hold
Min. 2 – Max Superman Hold
Min. 3 – Max Dead Hang Hold

*Additional Scaling options given in class.

At Home WOD
3 Rounds
20 Burpees
40 Air Squats
60 Alternating Bicycle Crunches