With Sand Bag AHAP (as heavy as possible) weight
800m Carry
40 Squats Back Rack
400m Carry
20 Push Ups w/Bag on Back
200m Carry
50 Front Rack Alt Lunges
200m Carry
20 Push Ups w/Bag on Back
400m Carry
40 Squats Back Rack
800m Carry
100 4 Count Flutter Kicks w/Bag Extended Arms Locked (Every time you lower the bag to your chest complete 50 4 Count Mtn Climbers)
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CrossFit Level 1 Certificate Courses: CrossFit Hawaii, CrossFit TNT, CrossFit Ethos, CrossFit Max Effort, CrossFit St Paul, Reebok CrossFit One, CrossFit Atlanta, Mobius CrossFit Cancun, Reebok CrossFit Velocity, CrossFit Glasgow, Reebok CrossFit Louvre, CrossFit Brisbane, CrossFit Geraklion, Reebok CrossFit Heart and Beauty, CrossFit Cidade Jardim, CrossFit Jotun.
CrossFit Level 2 Certificate Courses: NorCal CrossFit Santa Clara, CrossFit ALC, CrossFit Metalize, CrossFit EMOM Villa Luro.
CrossFit Competitor Trainer Courses: CrossFit Jotun, Reebok CrossFit PTY.
CrossFit Kids Course: CrossFit Carbon.
"Outside Influence" - CrossFit Journal [article]
2 comments:
37:25--
I was a little intimidated by the bag at first but I was told to "pony up", so I did. Not a big fan of the sand down my back but I survived.
WOD
With Sand Bag AHAP (as heavy as possible) weight
800m Carry
40 Squats Back Rack
400m Carry
20 Push Ups w/Bag on Back (knee push ups w/o bag)
200m Carry
50 Front Rack Alt Lunges (carried 30 times, normal lunge 20 times)
200m Carry
20 Push Ups w/Bag on Back (knee push-ups w/o bag)
400m Carry
40 Squats Back Rack
800m Carry
100 4 Count Flutter Kicks w/Bag Extended Arms Locked (idk what 4 count flutter kicks are so I laid on my back & lifted my feet 6" off the ground long enough for me to count to 100)
31:23 rx'd
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