Warm-Up:
Coach’s choice
WOD prep:
Prep the Kettlebell swing
WOD:
Punisher
Teams of 2
Option 1 Opens
5 rounds for time.
800 m run
30 Hand release push-ups
30 Kettlebell swings (70,53)
Option 2 performance:
5 rounds for time.
800 m run
30 Hand release push-ups
30 Kettlebell swings (53,35)
Option 3 Fitness:
5 rounds for time.
800 m run
30 Knee Hand release push-ups
30 Russian Kettlebell swings (35,26)
*Runs are done together. For the kettlebell swings and push-ups. 1 person works while the other rests.
*When choosing load for the kettlebell you should be comfortable cycling 5 to 10 reps.
Post WOD:
200 m cool down walk then foam roll for 5 minutes.
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Punisher: Team “It’s Puckhead…with a ‘P’” (Becka, Puckhead, Deb) 36:30 Rx | Puckhead with a 22# vest – Run 2 rounds, Row 3 rounds
Great to get outside and run! Optimistically hoping winter is done 😬 We were a perfect team with me doing more HRPU and Becka and Puckhead picking up more reps on the KBS. A lot of fun – thanks Hanna!!!
35:49 with DT
44# kb russian swings
DT did push ups with 1 ab mat.