CrossFit – Thu, Dec 8


6 minutes moving through:
50m Sandbag Carry (start light and build in weight)
10 step ups (at workout height)
150m Jog
20 step back lunges

1 Set (at workout pace):
10m Sandbag Carry (at workout weight)
2 Box Jumps (at workout height)
30m Run
4 Sandbag Bear Hug Step Back Lunges (at workout weight)

Partner Workout
In for the Long Haul (AMRAP – Rounds and Reps)

100m Sandbag Carry (70/50) – Per Partner
40 Box Jumps (24”/20”) (split)
300m Partner Run
80 Sandbag Bear Hug Step Back Lunges (70/50) (Split)
-rest 2:00minutes between each round-

*Sub a 70/50 Dumbbell for Rx’d if needed. Dumbbell should be in the goblet position for lunges.

Don’t let the time get you down – Just keep moving, allow yourself to reset, stay hydrated and move aroundduring the 2:00 rest!


3-5 minutes of easy cardio
2 Minute Scorpion Stretch
2 Minute Downward dog to Upward Dog Transition
2 minute Couch Stretch (each side)


3 Sets:
15 Dumbbell Floor Press (2×50/35)
15 Dumbbell Bent Over Row (2×50/35) or 8 Strict Pull Ups
-rest 1:00 between sets-


3 Sets
15 Crush Grip Dumbbell Bicep Curl (50/35)
15 Dumbbell French Press (50/35)
-rest 1:00 between sets-


3 sets
30 Alternating Leg V-Ups
:30 Crush Grip Dumbbell Hollow Hold (50/35)
-rest 1:00 between sets-