 Warm-up:
Calf/Ankle Smash Ankle Banded Distraction 400m Run 20 Burpees WOD: Run 800m 25 Toes-to-Bar 50 Push-ups Complete 3 rounds for time. *SCALED= *Run 400m *15 Sit-ups *30 Push-ups *Complete 3 rounds for time. Cool-down/Skill: Max Effort - Handstand Hold or Max Effort - Static Plank OUTDOOR WOD Meet in DA's Parking Lot at 12:00 PM. POST SCORES TO COMMENTS.
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 Warm-up/Mobility:
T-Spine/Lat/Glute Smash Overhead/Hip Banded Distraction 20 Overhead Walking Lunge Steps 10 Chest-to-Bar Pull-ups 10 Burpees Complete 3 rounds. WOD: "CrossFit Open 16.1" 25 ft. Overhead Walking Lunge (95/65 lbs) 8 Bar-Facing Burpees 25 ft. Overhead Walking Lunge (95/65 lbs) 8 Chest-to-Bar Pull-ups AMRAP in 20:00 min. *SCALED= *Sub Front-rack Walking Lunge (45/35 lbs) for Overhead Walking Lunge *Sub Jumping Pull-ups for Pull-ups Review movement standards here - http://games.crossfit.com/workouts/the-open/2016#tabs-1 Cool-down/Skill: Run 400m OUTDOOR WOD Meet in DA's Parking Lot at 12:00 PM. POST SCORES TO COMMENTS.  Warm-up/Mobility:
Low Back Smash Hip Banded Distraction 30 Push-ups 30 Air Squats WOD: 15 Burpees 150m Hill Sprint AMRAP in 20:00 min. *SCALED= *10 Burpees *100m Hill Sprint *AMRAP in 20:00 min. Cool-down/Skill: 1 x Max Reps - Chest-to-Bar Pull-ups or 1 x Max Reps - Push-ups OUTDOOR WOD Meet at the corner of Breeze Hill and La Tortuga at 12:00 PM. POST SCORES TO COMMENTS. |
SD COUNTY EMPLOYEE WELLNESS
SDDA ASSOCIATION
RESOURCES
PARTNERSLEADERBOARD ARCHIVESCrossFit AEQUITAS OPEN 2015 - Leaderboard (FINAL) CrossFit AEQUITAS OPEN 2014 - Leaderboard (FINAL) CrossFit AEQUITAS OPEN 2013 - Leaderboard (FINAL) Team DA CrossFit OPEN 2012 - Leaderboard (FINAL) WOD ARCHIVES
January 2020
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