Warm-Up:
Coach’s choice
WOD prep:
Prep and practice the movements of the WOD & the power clean/front squat.
WOD:
With a 30 minute clock
“Humble Pie”
Part 1
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Air Squats
From 4:00-6:00:
20 meter Sprint
16 Push-Ups
From 6:00-8:00:
20 meter Sprint
16 Double unders or 32 singles
From 8:00-10:00:
20 meter Sprint
16 Slam balls(15)
From 10:00-12:00:
20 meter Sprint
16 Reverse Lunges
From 12:00-14:00:
20 meter Sprint
16 Ab-mat sit-ups
From 14:00-16:00:
20 meter Sprint
16 Hurdle hops
Then Part 2
@ minute 16
14 minutes to find a heavy power clean 2 front squats.
*For the sprint it is 10m up and 10m back. 10 m equals 1 rep. Only completed 10 m count.
Post WOD:
With a foam roller Agile 8
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
CFS will have the following classes on Marathon Monday, 4/15/19
5:30am CrossFit Adults
6:30am CrossFit Adults
4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+
4:30pm CrossFit Adults
5:30pm CrossFit Adults
John —
Did you forget to put the rest in this WOD? 🤣 This looks like you plagiarized Shaun T’s Pure Cardio workout from Insanity.
Humble Pie: 17 Rounds + 33 Reps | 105# PC/FS
This was fun one to do, but even more fun to watch! Kudos to Jon for policing this one!! Finished out the lifts with Ilana, which always a ton of fun…with some laughs 😬 Good luck to everyone running tomorrow!!
18 rounds + 3 | 155# PC/FS
Shaun T. is all show no go!!!!