Workout Of The Day- Thursday 19 October 2017

Black River CrossFit Programme Endurance
Workout Of The Day- Wednesday 18 October 2017
17 October, 2017
Workout Of The Day- Friday 20 October 2017
19 October, 2017
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Workout Of The Day- Thursday 19 October 2017

Part A

Filly work

5 rounds NOT for time:

1 Standing sled pull

2 wall-climbers – Black do 10m out and 10m back of Handstand Walk (Red panther = HS hold against wall)

6 DB pull-Overs on bench

8 Marcus Filly AB roll-outs on rings/ (Red panther = Plank hold)

Part B:

For time:

3 Rounds:

400m run

20 wall balls unbroken (30/20) (20/14)

*20M shuttle run penalty

Rest 2 mins

2 Rounds

200M Run

10 O/H squat unbroken (115/85) (95/65) (10M O/H lunge)

*20M shuttle run penalty

Rest 1 min

10x10M Empty sled push with 5 burpees on each turn

(4 min cap for last sled part)