Performed at: | Project 9 CrossFit |
Description: | WARMUP 400m run 3 Rounds 25 Hurdle Walk Forward 25 Hurdle Walk Backward 25 Straight Leg Kick 25 Duck Walk Hip Prep STRENGTH Squat Warm-up: 535% 545% 355% Set 1: 565% Set 2: 375% Set 3: 1+x85% WOD In Teams of Two 10 Rounds 10 Body Weight Back Squat (e.g. A 200# athlete would put 200# on the bar) 200m Run *Alternate Rounds RECOVERY Lacrosse Ball Hips in Figure Four 2 min each Olympic Squat Wall Stretch, 2 Min If time allows, Couch Stretch, 2 Min each |
Results: | 19m 12s Workout scaled |
Modifications at: | 45lb for WoD |
Athlete's Notes: | Strength: 5x40, 5x45, 3x50, 5x55, 3x60, 5x65 1RM-75 WoD squats--45 |