Friday 181019

I. General Warm-up

400m Run

20 PVC Pass-thrus

10 Yoga Push-ups

30 Jump Rope reps

KBS Warm-up reps

 

II. Workout Of The Day

Rx:

“Dork”

6 Rounds For Time:

60 DU

30 KBS @53/35

15 Burpees

*25:00 Cap

 

Scale 1:

“Dork”

6 Rounds For Time:

60 DU/120 SU

30 KBS @35/26

15 Burpees

*25:00 Cap

 

Scale 2:

“Dork”

6 Rounds For Time:

120 SU

30 KBS @26/18

15 Burpees

*25:00 Cap

***If desired, you may complete this with a partner***

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough, grinding Hero workout to close out the week. If desired, do this with a partner. Give this an all out effort.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

 

III. Accessory, Recovery, Community

400m Cool-down

 

IV. Supplemental Work

Core Conditioning-3 rounds:

Plank Hold :20s

Rest :10s

Side Star Plank :10s/side

Rest :10s

Hollow Hold :20s

Rest :10s

Glute Bridge :20s

Rest :10s

Handstand Hold :20s

Rest 2:00

Crossfit Enhance