Oct, 23

CrossFit LandRush Workout 10/24/2017

By Coach Summer

Endurance

600m Light Jog
4 Minute Row
Stretch
Metcon
Four Rounds for Time:
100m Run
15 Wall Ball Shots
12 Knees to Elbows
10 Power Cleans (135/95)
200m Run
15 KB Swings
12 Burpees to Bar (both hands)
10 Sit-Ups

CrossFit

Gymnastics

Take 15-20 minutes and practice gymnastics skills of your choice.

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Ex: Rope Climbs, Muscle-Ups, Strict/Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, Handstand Walks etc.

Metcon
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings (53/35)
Push-Ups
Box Jump-Overs (24/20)
Prone Plank HoldComplete all 8 sets of one exercise before moving on to the next.

BootFit

Metcon
3 Sets NOT For Time:
:60 of Double Under practice
12-15 Hollow Rocks OR V-ups
4 Turkish Get-ups
Metcon
6 Minute AMRAP of:
250m Row
3 Wall Walks
Metcon
6 Minute AMRAP
16 BB Push-Presses
16 Medball Cleans
16 Lateral Abmat hops
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