Day 4 of #burpeesforbreaths
The CFP community pledges to perform 7 burpees (for the 7th chromosome) for 18 days (for more than half the CF population now being over 18 years old) in our support of our very own Jaime Dunaway, the Prendergast/CrossFit Wachusett family & all others who have been touched by Cystic Fibrosis.
Don’t forget, huge in-house throwdown this Saturday at the gym. It is going to be a blast, all you have to do is show up and throw down. There are going to be 3 WOD’s (Rx and scaled) and we will be done by 12:30. Make sure you are signed up by Friday so teams are set.
Warm-up
3 rounds
7 burpees
7 wall balls
7 cals on AB
Mobility
Group mobility session – coach led
Strength
400m KB carry – you, your partner and a KB
• front rack
• one side
Go heavy!
Grunt work day, great challenge with a friend. Simply, take one very heavy KB for a 400m walk. Switch when you want, but you can only hold it either in the front rack or on one side. No shoulders and no bear hugs. (70/53#) would be Rx/(53/35#) would be a scaled option.
WOD
“Helmet to Helmet”
20 min AMRAP
50 cals on the rower
*partner in plank
75 T2B
*partner in bottom of squat (70/53#)(53/35#)
100 wall balls (20/14#)
*partner hanging on rig
Each movement has an asterisk, you cannot work unless the other is holding that position. Remember that when you switch roles.
Accessory Work
30 back extensions
30 side bends w/KB
