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Training for Wednesday, September 5th

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Warm Up
Group Circle
2 Rounds
25’ 1 arm Overhead KB Carry (toward pull up bars)
8 Bar Kips
1 Wall Walk
25’ 1 arm Overhead KB Carry (away from pull up bars)
5 Air Squats with :03 Pause @ Bottom

Strength Work
4 Rounds
100m Regional KB Carry (1-KB Overhead, 1 at Front Rack)
:30-1:00 Squat Hold with KBs in Front Rack
*Rest about 1:30 between rounds
*Swap hand positions at the 100m turnaround

Workout of the Day
8:00 AMRAP
50’ Handstand Walk
10 Toes to Bar
*Sub for HS Walk is 50’ Bear Crawl + 1 Wall Walk

Cardio CrossFit (9:30am, 5pm)
25:00 AMRAP
100m Regional KB Carry (1-KB Overhead, 1 at Front Rack)
75’ Bear Crawl (Comp 50’ HS Walk)
10 Toes to Bar
*Swap hand positions at the 100m turnaround

Cool Down
Shoulders: Lacrosse Ball Massage Delts and Traps
Lats: Foam Roll then Banded Lat Stretch each side