Running with balls, once…just for fun…

19
Sep

Running with balls, once…just for fun…

IRIDIUM CrossFit – CrossFit

Finish the workout between 16:00-20:00.
Push to complete the weighted runs in less than 3:00 and the 800m runs in less than 5:00.

Warm-up

Hinshaw warmup

1) Over the Hurdle

2) Knee to Chest

3) Heel Hug to Chest

5) Lunge

6) Lunge with Torso Twist

7) Toe Touch

8) High Knees

9) Butt Kicks

10) Straight Leg

11) Side Step

12) Side Step Jumping Jack

13) Toe Out Walk

14) Toe In Walk

15) Walk on Heels

16) Toe Walk

17) 5 x 50m Run (increasing speed with each run)

Weightlifting

AMRAP 5:

5 Wall Ball shots

50m Weighted Run

100m Run

Metcon (Time)

Rx

800m Run

40 Wall Balls (20/14#) (10/9-ft.)

400m Weighted Run (20/14#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

Intermediate

800m Run

40 Wall Balls (14/10#) (10/9-ft.)

400m Weighted Run (14/10#)

20 Wall Balls

400m Weighted Run

20 Wall Balls

800m Run

40 Wall Balls

Beginner

400m Run

20 Wall Balls (10/6#) (10/9-ft.)

200m Weighted Run (10/6#)

10 Wall Balls

200m Weighted Run

10 Wall Balls

400m Run

20 Wall Balls

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