CrossFit / Wed, Sep 3

DYNAMIC WARM-UP

2 rounds:

200-meter run:

30 plank hold (arms straight)

12 walking lunges

10 jumping jacks

Pre-workout practice

EMOM 6:

:20 jump rope practice

RX

For time:

1:00 L-sit hold

200-m KB farmers carry (35/53 lb)

300 double-unders

200-m farmers carry (35/53 lb)

1:00 L-sit hold

SCORE: TOTAL TIME

INTERMEDIATE

For time:

1:00 L-sit hold, knees bent

200-m KB farmers carry (26/35 lb)

100 double-unders

200-m farmers carry (26/35 lb)

1:00 L-sit hold, knees bent

SCORE: TOTAL TIME

BEGINNER

For time:

:30 plank hold

100-m KB farmers carry (18/26 lb)

150 single-unders

100-m farmers carry (18/26 lb)

:30 plank hold

INTENDED STIMULUS

• 9:00-16:00.

• L-sits in 1:30-3:00.

• Farmers carries in 1:15-2:30.

• Double-unders in 3:00-6:00.

COOLDOWN

1 set:

200-meter walk

1:00 hamstring stretch/leg

1:00 forearm stretch/arm