Holy Cow!

27
Jan

Holy Cow!

Centennial CrossFit – CrossFit

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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.