Champlain Valley CrossFit – Fitness: Tuesday, June 12th, 2018
Move
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WOD:
1) 20 minute EMOTM:
1 – 50m Farmers Carry
2 – 10 D-Ball Good Mornings
3 – 100m “Sprint”
4 – 30 second Hollow Hold
Reference last week for loading for the Famers Carry, work to build a little heavier. For the “Sprints” be smart, don’t go out too hot, build the pace each round. Consistent weight/efforts on the Good Morning and Hollow Hold.
2) 7 minute Up Ladder:
3 Box Jump Overs 24/20
3 Knees-up
Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up.
Extra Work:
3) Wide Grip Lat Pull-Down: 4 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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