Wednesday, 10/19

In coordination with member Mo L., CrossFit DC will be taking on the “Move Mountains” workout on Wednesday as part of the Epilepsy Foundation and Athletes vs Epilepsy to Move Mountains. Click the hyperlink to read up on two-times Games Athlete Jenny LaBaw and her fight with epilepsy, and what you can do to help (in addition to crushing the workout, of course!)

Warm-Up
1 Round of
25 Jumping Jacks
25 Mountain Climbers
25 Split Jacks
25 High Knees in Place

then,

3 Rounds of
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Dolphin Push Ups
10 Arm Circles

MetCon – “Move Mountains”
For time*, complete

1 mile Run
26 Burpee Box Jumps (24″/20)
26 Strict Pull-Ups
26 DB Thrusters (45/30)
26 Strict Knees To Elbows
26 Kettlebell Swings 24/16

* 35min timecap
– Scale-Up option: AMRAP 35 Min, w/ only 800 M on second run)

Pull-Up Scaling Options:
13 Strict (1/2 volume)
26 Kipping Pull Ups
26 Band Assisted
26 Ring Rows

Cool Down
immediately after finishing the metcon:
Walk 200 M,
then,
2 rounds of
10 Steps pulling Knee to Chest
10 Jumping Jacks
10 Steps Elbow to Knee hamstring stretch
10 Arm Circles