Greg.
FITNESS & ENDURANCE
A. Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
B. In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.
AIM
A. Five sets of:
Shoulder Press x 2-4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 2-4 reps @ 2110
Rest 90 seconds
B. In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.
SPORT
For times:
Run 2400 Meters
Rest exactly 6 minutes
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters
CROSSFIT MOMS
Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges
Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges
Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges
**For dips: Use rings, parallel bars or a bench.