Holy Cow!
Centennial CrossFit – CrossFit
Warm-up
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts Rx 185/135 Scaled 135/95
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts RX 225/155
Scaled 155/105
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts RX 275/185
Scaled 185/135
6 Lateral Barbell Burpees
Total rounds and reps for each round and enter that number.
Extra Credit
Turkish Get Up (4-4-4-4-4)
5 rounds of 4 reps – 2 each side. TGU may be performed alternating or 2 on 1 side and then 2 on the other side. Record heaviest lift. Must complete all 4 lifts for score to count.
