Week 10 – 2019

Monday

In teams of 2 

800m Farmer’s walk 24/16kg
Then:
3 rounds 
15 Burpee box jump overs 
500/450m Row 
400m run 
Then 800m Farmer’s walk 24/16kg
You go, i go, through each movement 
Farmer’s walk together 

Tuesday

Push Press 
3-3-3-3-3 

5 Rounds 
2 minute AMRAP
15/12 calorie Bike 
15 Push press 40/30kg
Max Kettlebell swings 24/16kg

Rest 2 minutes 

Wednesday

 Handstand walk practice 

Back squat 
10-8-6-4-4-4-4

10 minute EMOM 
Min 1 – 15m DB Front rack lunge 
Min 2 – 5 Bar Muscle ups 

Thursday

A)Bench press 5-5-5-5-5
B)Dumb-bell row  5x 8-12 

The Ghost

6 rounds
1 minute rowing
1 minute burpees
1 minute double unders
1 minute rest

Friday

Throughout the CrossFit Open Friday’s workouts will be programmed once we know the Open WOD for that week. It will be a chance for you to practice some of the movements coming up.

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