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Wednesday CrossFit

13
Sep

Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

ACTIVATION

250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats

250 Meter Row, 5 Walkouts + 10 Deadlifts (empty bar)

250 Meter Row, 10 Wallballs

Rest 2:00,

and build to a light deadlift (~75% of your Part #1 weight)

7 Wallballs, directly into:

2 Rounds:

3 Deadlifts + 3 Barbell Facing-Burpees

2: Frank the Tank (AMRAP – Rounds and Reps)

“FRANK THE TANK”

.

“Frank The Tank 1”

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 2”

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 3”

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell Facing Burpees

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