CrossFit – Sun, Aug 13

230813 (Time)

– RX –
For time:
21-15-9:
DB man makers (35/50 lb)
– Perform a 100-ft farmers carry after each set.
– Use two DBs.

– INTERMEDIATE –
For time:
21-15-9:
DB man makers (26/35 lb)
100-ft farmers carry between sets
– Perform a 100-ft farmers carry after each set.
– Use two DBs.

– BEGINNER –
For time:
21-15-9:
DB man makers (10/15 lb)
100-ft farmers carry between sets
– Perform a 100-ft farmers carry after each set.
– Use two DBs.

General Warm-up

3 rounds x 10 reps or :30 of each movement.

Movement // Focus
Samson stretch // « Drive the knee forward and squeeze the belly tight. »
Samson stretch // « Drive the knee forward and squeeze the belly tight. »
Overhead squats // « Press up and keep the arms straight. »
Sit-ups // « Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up. »
Good mornings // « Arch the chest up and squeeze the abs. »

Stretching

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

– AT HOME – (Time)

Same as Rx’d