Wednesday, 10/16/19

Posted by CrossFit Martha's Vineyard on October 15, 2019
Posted in: Uncategorized.

It’s Wednesday, middle of the week, time to relax?! Nope, time to RISE UP!!

WOD:

Option 1:

5 min AMRAP

Buy-in: 50/35 Calorie Bike (scale to 45/30)

12 Deadlifts (185/135)

12 Lateral Burpees

rest 5 mins

5 min AMRAP

Buy-in: 35/25 Calorie Bike (scale to 30/20)

9 Deadlifts (225/155)

9 Lateral Burpees

5 min rest

5 min AMRAP

Buy-in: 25/15 Calorie Bike (scale to 20/10)

6 Deadlifts (275/185)

6 Lateral Burpees

Option 2:

5 Rounds (for 20 mins)

1 min Back Extensions

1 min Skater Walks (video)

1 min DB Bear Crawls (video)

1 min Calorie Row