CrossFit WOD, March 28, 2019

England’s DreamingInspiration”Things that are not holding you back: Family, job, location, income, coaching, friends, commute, education. Things that are: You.”
-Dr. Sean PastuchWarm-upWarm-upI. Game Day

II. AMRAP x 7:00 @ easy pace
10 KB Deadlift
8 KB Goblet Squats
6 Russian KB Swings
4 Burpees Over KBMetconMetcon (Time)7 ROUNDS FOR TIME
10 Deadlift (165/115)
20 Sit-ups*
30 second Double KB Front Rack Hold (53/35)

*GHD or Weighted Sit-up OptionalScaling:
Deadlift — decrease load so mechanics remain solid and you can perform each set unbroken or in 1-2 sets.

Sit-up — decrease reps if needed, 140 can be A LOT of volume for some! one option is to modify to a :45 Plank Hold or Hollow Hold. If using GHD do not perform all sets on GHD.

KB Front Rack Hold — Scale load to ensure the KB’sstay racked for the full :30. Newer athletes can use a single KB either in the FR and switch each round or held in the Goblet position against the chest .Metcon (Time)7 ROUNDS FOR TIME
10 Deadlift (225/155)
20 Sit-ups*
30 second Double KB Front Rack Hold (70/53)

*GHD or Weighted Sit-up OptionalScaling:
Deadlift — decrease load so mechanics remain solid and you can perform each set unbroken or in 1-2 sets.

Sit-up — decrease reps if needed, 140 can be A LOT of volume for some! one option is to modify to a :45 Plank Hold or Hollow Hold. If using GHD do not perform all sets on GHD.

KB Front Rack Hold — Scale load to ensure the KB’sstay racked for the full :30. Newer athletes can use a single KB either in the FR and switch each round or held in the Goblet position against the chest .Cool down5:00 Banded Hamstring Stretch
5:00 Foam RollingNewsJoin us Saturday morning as we honor Lancaster native, Specialist Joseph P. Collette who was killed in Afghanistan last Friday.

This Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

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