CrossFit WOD, August 15, 2019

Free FallInspirationRECIPE: One Pot Greek Pasta: MACROS= 497 Calories/23g PRO/59g CARB/20g FAT
http://www.eatingwell.com/recipe/262954/one-pot-greek-pasta/Warm-upWarm-upI. Game Day

II. 2 ROUNDS
250m Row (Stays the same)**
7 Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Dip Negative
7 Scap Pull-ups → Pull-ups
7 Sit-ups → Hanging Knee Raises

**ROW FOCUS
RD1: Row 22-24 SPM: Focus on breathing pattern
RD2: Row 24-26 SPM: Focus on fast drive with the legs

III. 250M Row
RD3: Row 26-28 SPM: Focus on hard drive with the legs, recover on the returnWorkoutMetcon (AMRAP – Reps)EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Step-ups (24/20)
MIN 3 – 10m KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movementsMetcon (AMRAP – Reps)EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – 10m KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movementsSCALING
REPS, LOADING, VOLUME…
KB Farmer Carry — The KB Farmer Carry is intended to be HEAVY…something that allows them to hold on to the bells for the entire :45.
Volume — Keep the volume under control by focusing on set numbers to shoot for at each station from the start of the workout.
MOVEMENT ADJUSTMENTS…
Row –You can change this to :45 of a monostructural movement.
Sit-ups — For those athletes who have exposure to the GHD machine you can scale this up to GHD sit-ups.Optional FinisherWarm-up”RUMP PUMP”

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-News**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- “GRIDIRON THROWDOWN” (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

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