Warm Up
3 Rounds
15 Band Good Mornings
20’ Inchworm
5 rolling Split Straddles
20’ Bear Crawl
EMOM 12 (4 rounds each)
A) 4 Broad Jumps (for max distance)
B) 8 Russian KB swings
C) 12 Banded Hip Bridges
Strength
Deadlift (35 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 5-5-3-3-2-2 working up
Team Metcon (in teams of 4)
Pair 1- 400 M run
Pair 2 as far as possible* Wall ball 3/6/9/12/15/18/21 etc while Pair 1 Runs
Pair 2- 400 M run
Pair 1 as far as possible Wall ball 3/6/9/12/15/18/21 etc while Pair 2 Runs
Pair 1- 400 M run
Pair 2 as far as possible Russian KB Swing 3/6/9/12/15/18/21 etc while Pair 1 Runs
Pair 2- 400 M run
Pair 1 as far as possible Russian KB Swing 3/6/9/12/15/18/21 etc while Pair 2 Runs
Pair 1- 400 M Farmers Carry**
Pair 2 as far as possible Alt Lunges 2/4/6/8/10/12 etc while Pair 1 Carries
Pair 2- 400 M Farmers Carry
Pair 1 as far as possible Alt Lunges 2/4/6/8/10/12 etc while Pair 2 Carries
*Each partner completes required reps, 3/3, 6/6, 9/9 etc
** One pair KB or DBs for carry, partners switch at will. Use as close to team average bodyweight as possible
Upcoming Events:
CrossFit DC 12th Anniversary Party, 11/17, 6PM @ U Street Location
Wade’s Army Workout, 11/10
