Carsey's Bday WOD!

February 11, 2020

We have a special WOD tomorrow for a special birthday girl!! HAPPY BIRTHDAY CARSEY!! Carson Layne was one of the founding members of CFD and has been a member of the CFD family (and the Campbell family) ever since the beginning! We hope you have an amazing 26th birthday! <3 Enjoy your Birthday WOD jam packed with some of your favorite things!

 

Tuesday Feb. 11, 2020

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

400m Run or Row

Then:

1 Round of Cindy

2 Lengths of mobility

 

Skill: EMOM for 12 minutes (3 sets)

Minute 1: 30 second sprint on bike or rower

Minute 2: 45 second hollow hold

Minute 3: 3-5 Bar Muscle ups

Minute 4: 45 second wall sit

 

WOD:

 

HAPPY BIRTHDAY CARSEY!! We will all be celebrating Carson’s 26th birthday WOD doing all her favorite things!

 

2 RFT:

6 Hundred meter Run/Row

26 T2B

26 Hang Power Cleans 55/75

26 Front/Back Rack Lunges

26 Front/Back Squats

 

 

CrossFit Endurance (6am)

 

Pre-WOD:

EMOM for 12 minutes (3 sets)

Minute 1: 30 second sprint on bike or rower

Minute 2: 45 second hollow hold

Minute 3: 40 Foot Handstand Walk

Minute 4: 45 second wall sit

 

Birthday EWOD!

 

AMRAP in 26 minutes:

Buy-in: 2600m Running or Rowing (or a combination), then in remaining time:

26 Hollow Rocks

26 Air Squats

26 OH Plate Lunges 25/35

26 Squat Thrust to single leg plate jump (alternating legs)

 

 

 

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