Saturday, September 7 2024

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee.

22min AMRAP:

22 Strict Press 95/65lbs RX+135/95 MRX 75/55

11 Over the Bar Burpees

11 Overhead Squats

200m Run/Row or 0.5k Bike

22 Push Press

11 Over the Bar Burpees

11 Overhead Squats

400m Run/Row or 1k Bike

22 Shoulder to Overhead

11 Over the Bar Burpees

11 Overhead Squats

600m Run/Row or 1.5k Bike

*if finished in under 22min, start over*

Core Development

1min High Plank Hold

15 Hollow Rocks

1min Right Side Low Plank Hold

15 Hollow Rocks

1min Left Side Low Plank Hold

15 Hollow Rocks

1min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD:

2 rounds for time of:

1000m run, rest 1 minute

800m run, rest 45 seconds

600m run, rest 30 seconds

400m run

rest 3 minutes