 Warm-up3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps 8 am CrossFit Metcon"Erin" 5 rounds for time 15 dumbbell split cleans 21 pull-ups Men: 40 lb dumbbells Women: 30 lb dumbbells In honor of Canadian Army Master Corporal Erin Doyle, 32, who was killed in a firefight August 11th, 2008 in Afghanistan. 9 am CrossFit Basics MetconAMRAP x 8 MINUTES
20 Slam Ball Lunges (20/10) 20 Slam Balls 10 Toes to Bar -Rest 2:00- AMRAP x 4 MINUTES 10 Slam Ball Lunges 10 Slam Balls 5 Toes to Bar (Score is Rounds + Reps)
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 Warm-upAMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Metcon"Grace" 30 clean and jerks (135/95) For time Finisher2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead) 20 Slow Heels Taps Over DB 20 Slow DB Russian Twist (No Measure)  Warm-upAMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10 Alt Step-Ups StrengthBack Squat: 2-2-2-2-2 Start Moderate-Heavy and Build to Heavy 2-Rep (Score is Weight) MetconFOR TIME 6-9-15-21 Thrusters (95/65)|(65/45) 15-12-9-6 Box Jumps (30/24) (Score is Time) FinisherFOR RECOVERY
3:00 Walk w/ Nasal Breathing Only (No Measure) |
AuthorCoach Erin |
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