CrossFit – Sat, Oct 12
SoLa ROWATHON Benefiting Meals On Wheels Of Central Texas! Friday 10.11 | 5:30pm | Grab your besties (4 – 10+) row a marathon (42,190M) and grab a beer or wine! Prizes/Give aways! This is a social gathering for GOOD! Don't have a team? Don't worry. Just show up and we will find you a team. $20 donation/athlete! Can't make it but still want to contribute head HERE !
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
2x50ft Shuttle Run
10 Alternating V-ups
10 Box Step Ups
30 second Ski (Or Row)
3 inchworms
30 Single Unders
2. Workout Prep
1 set: (With Partner)
2x50ft Shuttle (at workout pace)
5 GHDs
2 Dumbbell Box Step Overs
100m Ski (at workout pace)
2 Burpee Pull Ups
10 Double Unders
Workout
Bagheera the Panther (4 Rounds for reps)
Freedom (RX’d)
4 Rounds For Time
400m Partner Run
40 Box Step Over (50/35)
40 Synchro Burpees
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 GHD Hip Raise (Or Barbell Good Mornings) @ moderate weight RPE 7
*Rest 1 minute between rounds
Weighted Hip Thrusts
GHD Hip Raise
—-scale to Barbell Good Mornings if needed