15.4 CF Burn at 9am

10501740_879321578806336_3033655549504651338_n

Friday:
WarmUp
Row 600m
4-PositionBarHang
1 Len Inchworm
1 Len Spiderman
3 Rounds
9 PushUp
12 Lunge
WarmUp Clean
EMOM9
1: 3 HSPU
2: 3 Clean
Workout 15.4
RX
AMRAP8
3 HSPU
3 Clean 185/125#
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
21 HSPU
9 Clean
… add 3 reps to the HSPU each round
3 reps to the Clean every 3 rounds
Scaled
AMRAP8
10 PushPress 95/65#
10 Clean 115/75#
** Score == reps
Tiebreak: Time should be marked after every third set of cleans.
For Scaled options there is no tiebreak.
http://games.crossfit.com
Cool
RestWalk 400m / Stretch / Roll
CF Burn at 9am

WarmUp – Wear long socks!
Run 600m
3 Rounds
:10 HSH
6 TTB
6 PullUp
*Invictus
1) Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: RopeClimb x 2 ascents
Minutes 3-4 & 9-10: L-SitHold x :45 accumulated time
Minutes 5-6 & 11-12: HandstandWalk x 10 meters (scale: partner assist or Handstand Wall Runs)
2) AMRAP15
Run 600 Meters
15 StrictPullUp
15 KBS 32/24 kg
$$) Push up challengers do your number divided by two + 32 today.
Cool or 3 min DU
RestWalk 400m / Roll / StretchThursday

Be prepared to show your CFSWP spirit in April and get your CFSWP gear. Taking CFSWP t-shirt, long sock and hoodie pre-orders now.
Ladies and mens versions are available. Email me if you are unsure about which size to order. Ordering dark gray only at this time.
T-shirts : $20.00 pre-ordered, at the box $25, Hoodies $45 pre-order, $50 at the box. Socks $18 pre-order, $22 at the box.
Need at least 20 people to pre-order socks and hoodies to get them. Ping Shannon and she will send you a secure purchase request.
shannon@cfswp.com

10599555_879321492139678_4387895576998672468_n 10622746_879321535473007_1861584039479030733_n 10501740_879321578806336_3033655549504651338_n 11054445_879321595473001_887706080645213409_n 11081009_879321648806329_3845021640345468915_n 1510466_879321712139656_6365236992756537630_n 10314616_879321728806321_7556936567113536770_n 1964988_879321755472985_958024856771888758_n 11061656_879321435473017_6002232780990689914_n

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s