CROSSFIT 08/05/2019

A. Prep for Conditioning (00:03 – 20:00)

With a partner and two light KBS:
100 Meter Farmer Carry (50 meters each)
100 Meter Front Rack Carry (50 meters each)
100 Meter Asymmetrical Carry (50 meters each)

Then grab plates and boxes and complete,
10 Walking OH Lunges (each athlete)
10 Ground to Overhead with a plate (each athlete)
10 Alternating Step-ups (each athlete)
10 Box Jumps (each athlete)
10 Hollow Rocks (each athlete)
one athlete works 30 seconds without resting

B. Conditioning (00:20-00:50)

In teams of 2:
For time:

400 Meter Farmer Carry (32, 24)
100 Walking OH Lunges (20, 12)
300 Meter Farmer Carry
100 Ground to Overhead with a plate (20, 10)
200 Meter Farmer Carry
100 Hollow Rocks
100 Meter Farmer Carry
100 Box Jumps w. step down (24 inch, 20inch)

Note: We want you to challenge yourself with the load you choose with your carries. If needed and you’d like to go heavier than what’s prescribed please do so. 

C. Acessory
Single Leg Glute Bridge: 3 x 15 ea. No rest – perform all work on left leg then right leg alternating until all sets are complete.

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