[1.] Warm Up

Perform 16, 12, and 8 reps of:

Air Squats

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"]

[50] Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]

[50] Renegade Rows [2x12kg/2x8kg]

[50] Overhead Sumo Deadlift High Pulls [20kg/12kg]

[50] Step Ups [24"/18"]

[50] Jackknife Sit Ups

[50] Push Ups [dbl. bu/standard]

[50] Double 1 Leg Deadlifts [2x12kg/2x8kg]

[50] Air Bells [16kg/10kg]

[50] Deck Squats

[50] 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!