[1.] Warm Up
Perform 16, 12, and 8 reps of:
Sumo Deadlift High Pulls
Butterfly Sit Ups
Double Floor Press
-Use a light to moderate load for loaded movements.
[2.] Work Capacity [time]
“Frantic Fifties” [This is our adaptation of CrossFit WOD "Filthy Fifty"]
 Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]
 Renegade Rows [2x12kg/2x8kg]
 Overhead Sumo Deadlift High Pulls [20kg/12kg]
 Step Ups [24"/18"]
 Jackknife Sit Ups
 Push Ups [dbl. bu/standard]
 Double 1 Leg Deadlifts [2x12kg/2x8kg]
 Air Bells [16kg/10kg]
 Deck Squats
 Lateral KB Jumps
-Scale loads/reps, and modify movements if required. Record loads and time.
See previous scores here: 2/14
[3.] Finisher [reps]
Perform a Tabata interval of:
Seated Twists [12kg/8kg]
*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec rest 10 sec and so on for 4 minutes/8 work intervals.
Post comments and scores…
Holly receiving her USA Kettlebell Lifting Rank VI Certificate
for the Single Snatch from her extremely proud coach!