Day 24 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Option 1 Opens:
Partners In Crime for Time:
Teams of 2. 1 person works while the other rests, except for the runs.
800 m sand bag run together(50,35)
50 Box Jump Overs (24,20)
50 DB Snatches (50,35)
50 Toes to bar
50 DB Snatches (50,35)
50 Box Jump Overs (24,20)
800 m sand bag run together(50,35)
Option 2 performance:
800 m sand bag run together(40,25)
50 Box Jump Overs (24,20)
50 DB Snatches (40,25)
50 Knees to 90
50 DB Snatches (40,25)
50 Box Jump Overs (24,20)
800 m sand bag run together(40,25)
Option 3 Functional:
800 m sand bag run together
50 Box Jump Overs (20,12)
50 DB Snatches (30,20)
50 Toes to Rig
50 DB Snatches (30,20)
50 Box Jump Overs (20,12)
800 m sand bag run together(35,20)
Post WOD
Foam roll for 5 minutes
CFS Brief:
Day 24 Nutrition Challenge!
CrossFit Opens start in 28 days!
Partners in Crime: “The Dottirs Gone Wild” (Matt, Becka, Deb) 20:26
Becka and Matt Rx | Matt also ran the entire 800M segments with his Sandbag | Deb 30# DB We worked really well together and moved consistently through the WOD. Becka and Matt shadowed one another and Deb went solo. We broke everything into sets of 5 reps. The runs were brisk, yet refreshing 😬 Thanks Frozen! Heather asked that you program partner workouts every day!!
Partners in Crime.
22:53 #40 sand bag. 20″ box.
Team Gotta Have Faith. Elizabeth and John.