CrossFit – Thu, Aug 7

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 8:00

2 sets:

:30 alternating reverse lunges

:15 rest

:30 good mornings

:15 rest

:30 push-ups

:15 rest

:30 ring rows

:15 rest

250807 (Checkmark)

– RX –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges 105/155

Min 2: 5 burpee over bar

Min 3: 100′ farmers carry 53/70

Min 4: rest

– INTERMEDIATE –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges 75/115

Min 2: 5 burpee over bar

Min 3: 100′ farmers carry 35/53

Min 4: rest

– BEGINNER –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges 55/75

Min 2: 3 burpee

Min 3: 100′ farmers carry 26/35

Min 4: rest

– MASTERS 55+ –

EMOM 20:

Minute 1: 8 alternating back rack reverse lunges 75/115

Minute 2: 5 burpee over bar

Minute 3: 100′ farmers carry 35/53

Minute 4: Rest

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 standing calf stretch/side

– AT-HOME – (5 Rounds for weight)

– AT-HOME –

EMOM 20 minutes

Min. 1: 16 alternating dumbbell reverse lunges (35/50 lb)

Min. 2: 5 broad jumps

Min. 3: 12 alternating dumbbell renegade rows (35/50 lb)

Min. 4: Rest