Tuesday, March 10, 2020
Crossfit Golden - Lacey
1200 - 8 of us
Pre-Wod
med ball to ~4.5 foot target with 16# wall ball
20 reps
10 reps
Warm Up
300m run
3 rounds of
5 down dog - cobra
5 quad - lunge
5 kang squats
2 rounds of
5 each leg 4 position lunge (front, back, lateral, bowler)
5 kb windmill
stretch on own
Metcon
Metcon (No Measure)
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 300 Meters of Running
I scaled the lunges to 12 kg and could complete the 60 foot walk and 300 m runs
I was time capped on the row after the 2nd round: 400-400-390-340-350
Cool down with a 400 m walk
Crossfit Golden - Lacey
1200 - 8 of us
Pre-Wod
med ball to ~4.5 foot target with 16# wall ball
20 reps
10 reps
Warm Up
300m run
3 rounds of
5 down dog - cobra
5 quad - lunge
5 kang squats
2 rounds of
5 each leg 4 position lunge (front, back, lateral, bowler)
5 kb windmill
stretch on own
Metcon
Metcon (No Measure)
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 300 Meters of Running
I scaled the lunges to 12 kg and could complete the 60 foot walk and 300 m runs
I was time capped on the row after the 2nd round: 400-400-390-340-350
Cool down with a 400 m walk
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