Friday, September 8, 2018

CrossFit Feral – NW – CrossFit

– Metcon: This workout includes both loaded carries start and conclude the workout. Your strategy here will determine the outcome of the workout. This work can split however you choose, but it should be easy to partition work into small sets to minimize transitions.

Warm-up

Warm-up (No Measure)

“Musical Medballs”

*Set-up 10-15 medballs in a circle. Athletes will perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

Metcon Prep

2-3 Rounds of:

5 Goblet Squats

5 Burpees

5 T2B

Rest as needed between sets.

Metcon

In teams of 3 with a running clock:

0:00-10:00

Max Distance Farmer Carry (53, 35)

12:00-22:00

Max Rounds of:

21 Burpees

1 Rope Climb

21 Goblet Squats (53, 35)

1 Rope Climb

21 T2B

1 Rope Climb

24:00-34:00

Max Distance Farmer Carry

RX+: (70, 53)

L2: (45, 25)

L1: (35, 25)

*Score = Total reps (distance: 100m=10 reps