Weekend Vibes

Jun 23rd, 2019

Category: CrossFit

Weekend Vibes

Coach Andrea – Weekend Vibes!

Benchmark/Strength Schedule – Click Here

Warm-up
EMOM 6
10/8 Calorie Bike
50’ Walking Lunge (unweighted)
50’ Plank Drag on Sliders

Strength
Back Rack Lunge
6 x 25’

WOD
40-30-20-10
Calorie Bike
Push-up

Ladies RX Version- 30-25-15-10 (80 total reps)
Level 2- 25-20-15-10
Level 1- 20-15-10-5

*Row/Ski Sub = +10 cals – we’re rowing Monday so best to SKI if possible

CFS Endurance Sunday – Southie Orange 10AM

Endurance WOD
Each Station, AMRAP 12 w/ E3MOM RUN 200m
Rest 3 minutes between stations.

Station 1
250/200m Row
60 Dubs
30 Air squats

Station 2
250/200m Ski
20 KB SDHP
10 KB Rev. Lunges

Station 3
15/10 Cals Bike
10 Lateral Burpees over parallette
15 MB Knee Tucks

At Home WOD
AMRAP: 20
20 Burpees
30 Sit Ups
40 Air Squats
50 Jumping Jacks

then

Foam Roll Hips and Thighs – 2:00 x Side
Downward Dog – 2:00 Total
Alternating Scorpions – 20 Reps